Standing Backbend - Anjaneyasana Variation
The Standing Backbend is a dynamic pose that helps open the chest, stretch the spine, and increase flexibility in the back and shoulders. It can be done as a gentle or deeper backbend depending on your flexibility and comfort level. This pose energizes the body and encourages better posture.
Key Points
- Alignment:
- Stand tall with your feet hip-width apart or together for a more challenging variation.
- Keep your arms by your sides with your palms facing forward or interlace your fingers behind your back.
- Engage your legs and core to stabilize the body and protect your lower back.
- Inhale and lift your chest up toward the sky, gently reaching your arms overhead or keeping them at your sides.
- Engagement:
- Engage your core and legs to maintain balance and avoid collapsing the lower back.
- Gently begin to arch your back, lifting your chest higher while keeping the lower ribs drawn in.
- Focus on lengthening through the spine rather than over-bending.
- Focus:
- Keep your gaze either upward or slightly backward, but avoid straining your neck.
- Keep your hips stacked over your ankles and avoid thrusting them forward to maintain balance.
- Engage your glutes and thighs to support the backbend and protect the lower back.
- Breath:
- Inhale to lengthen and open the chest, and exhale as you gently move deeper into the backbend.
- Focus on steady, deep breaths to deepen into the stretch and keep the body relaxed.