The Benefits of Backbends: Restoring Posture and Opening the Heart

In our modern world, we often find ourselves hunched forward—over our phones, at our desks, or behind the wheel of a car. This posture, sometimes called "tech neck" or "text neck," can lead to tightness in the chest, rounded shoulders, and even long-term changes in the spine. Beyond the physical effects, this collapsed posture can take a toll emotionally, leaving us feeling closed off or even burdened.

Yoga backbends, also known as heart openers, are a powerful antidote to these challenges. They counteract the forward-slouching tendencies of daily life, help restore proper alignment, and encourage an open and expansive posture. Practicing backbends can also uplift the spirit, providing a sense of freedom and vitality that feels especially supportive as we approach the busy holiday season.

Here are three backbends to incorporate into your practice, along with their physical and emotional benefits:

1. Bhujangasana (Cobra Pose)

How to Practice:

  • Lie on your belly with your hands under your shoulders, elbows tucked in.

  • Press the tops of your feet into the mat and engage your legs.

  • As you inhale, lift your chest, keeping a gentle bend in your elbows. Avoid over-arching your lower back by focusing on the lift in your upper spine.

Benefits:

  • Stretches the chest and strengthens the upper back, counteracting poor posture.

  • Encourages an open heart, fostering feelings of courage and self-compassion.

  • Relieves tension in the spine and helps to alleviate stress.

2. Ustrasana (Camel Pose)

How to Practice:

  • Kneel with your knees hip-width apart. Place your hands on your lower back or reach for your heels.

  • As you inhale, lift your chest and press your hips forward, allowing your spine to arch gently.

  • Keep your head aligned with your spine or let it drop back softly if it feels comfortable.

Benefits:

  • Opens the chest, shoulders, and hip flexors, which often become tight from prolonged sitting.

  • Boosts energy and lifts the mood, making it a great pose when you’re feeling sluggish.

  • Cultivates emotional release, helping to let go of stress or stored tension.

3. Setu Bandhasana (Bridge Pose)

How to Practice:

  • Lie on your back with your knees bent, feet hip-width apart, and arms resting by your sides.

  • Press into your feet to lift your hips, engaging your glutes and thighs.

  • Clasp your hands under your back and press your shoulders into the mat.

Benefits:

  • Strengthens the back and glutes while opening the chest and lungs.

  • Improves circulation and energizes the body.

  • Encourages grounding and emotional balance, providing a sense of calm amid holiday busyness.

Embracing Heart Openers During the Holidays

Backbends do more than stretch the body—they also open us to joy, love, and connection. As the holiday season approaches, these poses can help us approach our days with greater openness and gratitude. By practicing backbends regularly, we create a physical and emotional space to give and receive the warmth of the season with a full and open heart.

Take a moment today to roll out your mat, breathe deeply, and gift yourself the transformative power of backbends. Your spine—and your spirit—will thank you.

Heather Rasmussen