Backbends poses
Poses that extend the spine and open the front of the body — chest, hip flexors and abdomen.
Beginner backbends 16
Learnable in a first class, with a version that works for most bodies.
Intermediate backbends 14
Assume a working base of strength and range, and a teacher who has watched you move.
Advanced backbends 13
Long-practice poses. The risk is rarely the shape itself — it is arriving at it years early.
Asked before class
What are backbends in yoga?
Poses that extend the spine and open the front of the body — chest, hip flexors and abdomen. YogaPath lists 43 of them, from Bridge Pose through to Upward Bow Pose.
Which backbends should a beginner start with?
The 16 poses in this family marked beginner: Bridge Pose, Cat Pose, Cobra Pose, Cow Pose, Easy Bow Pose and others. Each has a version that works for most bodies, and each page lists who should skip it.
Are backbends safe for everyone?
No family of poses is. Each page in this group lists its own contraindications — pregnancy, blood pressure, glaucoma, and neck, knee, shoulder or wrist injury all rule out specific poses. Read the cautions on the individual page, ask your doctor if a condition applies to you, and learn the poses with a qualified teacher.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written ਅਤੇ what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
ਸਰੋਤ·Published asana references·asana names, alignment and cautions as taught·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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