Words by Andy Gill

Backbending is an important element of any Yoga practice. Properly executed backbends, strengthen and create space in the whole torso, and are key in helping maintain the flexibility and strength that is so important to spinal health.

In my view though, they could be more appropriately named. I believe the name backbending brings our attention to the wrong part of the body, and often leads to practitioners approaching them in ways that cause pain and discomfort. Why? Because backbending is not really just about bending the back, we are actually aiming to lengthen and create space in the front of the body (in particular, the chest). If we are doing backbends properly, we will be stabilising and lengthening the most flexible part of the spine – our lumbar spine – not bending it. This can help us focus our attention on lifting through the back and at the same time expanding the front of our chests. This is why you so often hear of backbends as heart opening postures – we are lifting and opening the front of the heart space, both physically and energetically.

In my own personal experience backbends can create so much freedom, space and liberation in the body. As someone who has experienced two serious spinal injuries, this has proven to be a deeply healing process, and has enabled me to release the traumatic effects of these injuries.

So often though, backbends are misunderstood and poorly taught, and practitioners often end up dumping the load of these strong postures into their lower backs which can cause pain and discomfort, and not delivering on the profound physical and energetic potential of these postures.

Successful backbending requires technique, understanding and intelligent recruitment of muscles not only in the back but the abdomen, hips, legs and shoulders. The term backbending implies a letting go, perhaps even a softening of the back of the body, but the reality is the opposite. We need the back to be strong and supportive, extending and bracing the spine, whilst lifting and expanding the chest. We create appropriate structural integrity in the back of the body to expand and lengthen the front…with all the physical and energetic benefits that can realise for us.

Backbending (or front body lengthening) is a truly transformative process in any Yoga practice, with a wide range of asanas of varying difficulties to challenge and support us on this journey. If you would like to learn more about the techniques and transformational power of backbends, then join Gina and I for our upcoming workshop Exploring Backbends, where we look forward to sharing from our deep well of knowledge and experience.

Exploring Backbends - a workshop with Andy Gill and Gina Stewart
Saturday 22nd November 1:30-4:30pm
Wellington Centre, Hastings
Cost: £45
Please contact us to book.

Exploring Backbends — why do we backbend in Yoga?

Buddhafield Festival — Andy’s recap