Arms reach up and backGaze up, neck longChest lifts, ribs openKnees softWeight in the heelsBiceps by the earsHips press forward lightlyThighs firmToes spreadStanding Backbend
Anuvittāsana
Read what the gnome says
Standing Backbend! Stand tall, hands at the heart, then lift the chest and arch back gently from the whole spine. Press the hips forward, thighs firm, chin neutral. Don't collapse into the lower back. Come up with the core. Breathe, proud gnome.
Works on Spinal erectors · Abdominals · Glutes
How to do it
- Stand tall, feet hip-width apart, hands on the lower back or arms overhead.
- Lengthen the spine, lift the chest and arch back gently from the upper back.
- 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: lift from the chest.
- 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.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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