Cobra Pose — Bhujangasana

Difficulty: Beginner

A gentle prone backbend that strengthens the back and opens the chest when approached with softness.

Gentle Alignment Cues:

• Press lightly through hands and lift the chest only to a comfortable height.
• Keep elbows slightly bent and shoulders away from ears.
• Lengthen through the crown rather than compressing the neck.

Benefits:

• Strengthens back muscles
• Opens chest and front body
• Can counterbalance forward‑hunching postures

Contraindications:

Pregnancy, recent abdominal surgery, or acute low back pain.

Variations:

• Keep hands farther forward for a smaller lift.
• Practice Sphinx Pose instead.

Sphinx Pose — Salamba Bhujangasana

Difficulty: Beginner

A supported, gentle backbend that creates space in the chest and low back with minimal effort.

Gentle Alignment Cues:

• Place forearms on the floor with elbows under shoulders or slightly forward.
• Relax glutes and soften shoulders.
• Let breath expand into the belly and ribs.

Benefits:

• Opens chest and front body
• Strengthens low back gently
• Supports diaphragmatic breathing

Contraindications:

Acute low back pain; lower height or lie flat.

Variations:

• Place a folded blanket under ribs for comfort.
• Move elbows forward for a gentler shape.

Bridge Pose — Setu Bandhasana

Difficulty: Beginner–Intermediate

A supine backbend that strengthens legs and back while opening the front body.

Gentle Alignment Cues:

• Press feet into the mat and lift hips only as high as feels supportive.
• Keep knees tracking roughly over ankles.
• Arms can stay alongside the body or support the pelvis with hands.

Benefits:

• Strengthens legs and glutes
• Opens chest and hip flexors
• Can feel energizing or stabilizing

Contraindications:

Neck or spine injury; use extra support or choose a gentler option.

Variations:

• Place a block under the sacrum for Supported Bridge.
• Keep hips lower and focus on gentle engagement.

Camel Pose — Ustrasana (Supported)

Difficulty: Intermediate

A kneeling backbend that opens the chest and hip flexors when supported and approached with care.

Gentle Alignment Cues:

• Place hands on low back or blocks beside ankles.
• Lift chest upward rather than collapsing into low back.
• Keep neck neutral or slightly lifted.

Benefits:

• Opens chest and shoulders
• Stretches hip flexors and quads
• Strengthens back body

Contraindications:

Neck, shoulder, or low back pain; keep hands on hips and reduce depth.

Variations:

• Keep toes tucked for higher support.
• Place blocks beside ankles for hands.

Locust Pose — Salabhasana

Difficulty: Intermediate

A strengthening prone backbend that activates the entire back body with mindful engagement.

Gentle Alignment Cues:

• Lift chest and legs only to a height that feels sustainable.
• Keep gaze down to lengthen neck.
• Engage glutes lightly without gripping.

Benefits:

• Strengthens back, glutes, and hamstrings
• Improves posture
• Builds core stability

Contraindications:

Pregnancy, recent abdominal surgery, or acute back pain.

Variations:

• Lift only chest or only legs.
• Place a blanket under hips for comfort.

Bow Pose — Dhanurasana (Gentle)

Difficulty: Intermediate–Advanced

A dynamic backbend that opens the chest and hip flexors while strengthening the back body.

Gentle Alignment Cues:

• Hold ankles lightly or use a strap around feet.
• Kick feet back to lift chest rather than pulling with arms.
• Keep breath steady and spacious.

Benefits:

• Opens chest and shoulders
• Strengthens back and glutes
• Improves spinal mobility

Contraindications:

Pregnancy, low back pain, or shoulder injury.

Variations:

• Lift one leg at a time.
• Use a strap for more space.