“Work from your heart, not your brain to create harmony” - BKS Iyengar

Backbends are often referred to as ‘heart opening’ poses and their many benefits are pretty clear. Physically – they stretch the hips, open the shoulders and chest, build strength in the legs, arms and back muscles and can even alleviate back and neck pain. Mentally and emotionally they invite courage and vulnerability, help us to face fears and remain calm in the face of difficult situations.

BKS Iyengar even recommended back bends as a cure for depression. Stretching and lifting the chest helps to release emotions that have become trapped and held in the body. In his book Light on Life, Iyengar explains, “when you are emotionally disturbed, insecurity and anxiety from the conscious mind is converted into the unconscious mind, which is actually hidden in the heart not the brain.”

However, turning inside-out and upside down can be physically difficult and emotionally scary if you’re stiff and when you’re first starting out.

Baby backbends…

Luckily, there are what we call ‘baby back bends’ – a series of yoga poses that are mostly performed laying on the floor, on the front body. These passive poses allow us to set the foundations for more advanced and active backbends, while beginning to open the front body in a safe and supported way.   

Check out this short video (featuring Barry Brown - our stick figure friend!) to see which backbend poses fall into the ‘baby’ or beginner’s category including Urdvha Mukka Svanasana – upward dog, Salabhasana – locust pose, Makarasana – crocodile pose, Dhanurasana – bow pose and a few more.

There is also this beginners backbend sequence from our friends at Yoga Vastu you can try.

Practice yoga from the heart!

“Asana done from the brain makes one heavy and done from the heart makes one light” – BKS Iyengar.

Practicing back bends can help us explore that balance between head and heart. However, if we perform ALL yoga poses (not just backbends) with a focus on working from the heart, we will not only be doing the pose, but also feeling and being in the pose.

While it’s important to understand the technical and anatomical details of the pose, we must also remember to take our focus toward the heart in every pose, to transform our practice and begin to create and discover more spaces and softness in our body, mind and life.

Quick tip:

Once you get the technical and anatomical details of any yoga pose, take your attention to the heart. Imagine a warmth and lightness in this area that penetrates throughout the whole body – out into the fingertips and the toes. Give it a try next time you’re in class, as BKS Iyengar says:

“while you are sweating and aching, let your heart be light and let it fill your body with gladness.”

Cautions:

Active back bends and the baby backbends mentioned above are NOT recommended for pregnant women, however, there are a number of supported supine and standing poses that can also be used to help open the chest and front body and get the same feeling of lightness in the body and mind, while creating lots of space for the baby to grow.

Please consult your doctor or physiotherapist if you have a chronic or serious back injury. Make sure you work with a fully certified and experienced Iyengar yoga teacher, and always disclose any injuries, illnesses or ongoing conditions before you begin any new yoga or exercise practices.

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