Standing Backbend with Hands on Sacrum

Anuvittāsana (hands on sacrum)

Read what the gnome says

Standing Backbend with hands on the sacrum! Stand tall, place the hands on the lower back, and gently arch back from the whole spine. Press the hips forward, thighs firm. Go slowly. Breathe, then lift back up. Gentle gnome.

Works on Spinal extensors · Chest · Hip flexors

How to do it

1. Stand tall, feet hip-width apart, and place the hands on the sacrum, fingers down.
2. Lengthen the spine, lift the chest and arch back gently from the upper back.
3. Keep the thighs firm and the neck long, then rise up on an inhale.

Common mistakes

• Don’t dump the arch into the lower back.
• Don’t lock the knees.
• Don’t drop the head back hard.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Baby Cobra with Hands LiftedBeginner
• Bridge PoseBeginner
• Camel Pose with BlocksBeginner
• Cobra PoseBeginner
• Fish PoseBeginner
• Half CamelBeginner