There’s no hiding it—I love backbends! If you’ve been to any of my classes over the past 20+ years, you’ve probably noticed that backbends make a cameo in almost every single session. Yet, every time I gleefully announce it’s time for backbends, I see a wave of panic, frustration, and sighs sweep across the room. Who knew one posture could stir up such BIG feelings?!

But here’s the thing: I’ve made it my mission to crack the backbend code! I want to help you transform those ugh moments into aha moments, one person at a time.

So, what’s the deal with backbends, anyway?
Backbending postures (or spinal extensions) are among the most liberating yet challenging poses in yoga. They open us up, create space, and help us embrace both flexibility and stability in our bodies. But backbends do so much more than just look good—they come with a host of benefits for both the body and the mind.

Why Do Backbends Matter?
A healthy spine is the key to overall well-being. In a world where most of us spend our days sitting hunched over computers, our spines need some serious love! Backbends help counteract the effects of modern life by lengthening the spine, improving posture, and making us feel more alive.

As the brilliant Vanda Scaravelli once said, “If you are kind to your body, it will respond in an incredible way.” And this couldn’t be more true for backbends. It’s all about working with your body, not against it.

The Emotional Side of Backbends
But here’s where backbends get really interesting: They’re not just good for your body—they’re great for your heart. Both physically and emotionally! Opening the front of your body requires vulnerability. It’s about exposing your heart (literally and figuratively) and building the courage to face fears and limitations head-on.

As Donna Farhi says, “Backbends bring us face to face with the unknown; they require a certain courage to open into spaces where we feel vulnerable.”

And B.K.S. Iyengar, another yoga legend, believed that backbends help us develop emotional resilience and face life’s challenges with a calm mind. So, when you’re tackling a backbend, you’re not just bending your spine—you’re building inner strength and opening your heart to joy.

The Three Types of Backbends
In our upcoming Backbend Workshop, we’ll dive into three main types of backbends:

1. 1. Traction Backbends – These are poses like Camel Pose or dropping back into Wheel, where gravity helps you bend, and your muscles control the movement.

1. 1. Leverage Backbends – Think Bow Pose or Cobra, where you use the strength of your arms or legs to deepen the bend.

1. 1. Contraction Backbends – In these poses, like Locust, you’re lying on your front and contracting the muscles of the back to lift yourself up.

Physical & Emotional Benefits of Backbends
Physically, backbends are invigorating! They stretch the hip flexors, open the chest, and build strength in the legs, arms, and back. They improve posture and even help alleviate some kinds of back and neck pain. But the magic doesn’t stop there—backbends also challenge us emotionally. They help release stored emotions, reduce stress, and boost our energy.

The Heart Chakra: Opening Up to the World
Backbends also stimulate the heart chakra, which is all about love, compassion, and emotional healing. Opening your heart takes courage, especially in today’s world, where we often protect ourselves emotionally. Backbends remind us to open up, be vulnerable, and approach life with kindness.