Yoga – Ardha Anuvittasana or Standing Backbend

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anuvittasana and its benefits, basic yoga stretches for beginners, Indian lifestyle and fitness blog

Ardha Anuvittasana or the standing backbend pose, is the first pose in Suryanamaskara. The sanskrit word Anuvittasana does not translate well into English. So, let’s just say that this pose is essentially a backward half-bend done while in Tadasana. Initially you will only be able to bend into the pose slightly; Do not force yourself, as backward bends can only be perfected through practice for several years. I have seen people with more than 5 years of practice of advanced level of Yoga, do this particular aasana with an arched bend.

How to do Ardha Anuvittasana or Standing back-bend:

  • Inhale and begin with Tadasana (Mountain Pose),
  • Standing tall, heels slightly apart, arms stretched towards the sky, with your palms clasped and index fingers pointed to the sky
  • Exhale and tuck in the tailbone bone, push yourself back,
  • Try to reach back by bending only your upper body

anuvittasana and its benefits, basic yoga stretches for beginners, Indian lifestyle and fitness blog

Pic Via – http://theyogaoasis.com

  • You should get a good stretch in your arms, torso & thighs
  • Hold for however long you are comfortable
  • Move slowly back to Tadasana and relax
  • Repeat this 4 more times, each time reaching for more than what you did in the previous

Cautions:

  • Avoid this if you have had neck or back injuries
  • Do not rush into the pose
  • Do not force the back bend beyond what you can.

Benefits of Ardha Anuvittasana or Standing back-bend:

  • Stretches the front of your body
  • Strengthens Upper back
  • Improves flexibility and helps manage posture related issues to the spine.
  • Strengthens the respiratory, cardiovascular & endocrine system

anuvittasana and its benefits, basic yoga stretches for beginners, Indian lifestyle and fitness blog

I have made Ardha-Anuvittasana or the Standing Back bend pose a part of my evening exercise regime, because I sit a lot at work and this helps me stretch my core. Have you tried this aasana, or do you intend on including this in your workout schedule, if so leave me your comments here or you can reach me on Facebook Twitter | Instagram | Bloglovin |

xoxo

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44 Replies to “Yoga – Ardha Anuvittasana or Standing Backbend”

  1. I seriously need to invest more time into yoga. I love doing it and it calms my body so much it’s well worth investing time in it! Actually I think I’m going to do a bit of yoga as part of my work-out routine tomorrow.

  2. great post I think that yoga is an excellent and effective way to relax the body and muscles ! for back problems pilates practical and can confirm that they are really great ways ! good night kiss

    FASHIONBYJEJE

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