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Ardha Anuvittasana or the standing backbend pose, is the first pose in Suryanamaskara. The sanskrit word Anuvittasana does not translate well into English. So, let’s just say that this pose is essentially a backward half-bend done while in Tadasana. Initially you will only be able to bend into the pose slightly; Do not force yourself, as backward bends can only be perfected through practice for several years. I have seen people with more than 5 years of practice of advanced level of Yoga, do this particular aasana with an arched bend.
How to do Ardha Anuvittasana or Standing back-bend:
- Inhale and begin with Tadasana (Mountain Pose),
- Standing tall, heels slightly apart, arms stretched towards the sky, with your palms clasped and index fingers pointed to the sky
- Exhale and tuck in the tailbone bone, push yourself back,
- Try to reach back by bending only your upper body
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- You should get a good stretch in your arms, torso & thighs
- Hold for however long you are comfortable
- Move slowly back to Tadasana and relax
- Repeat this 4 more times, each time reaching for more than what you did in the previous
Cautions:
- Avoid this if you have had neck or back injuries
- Do not rush into the pose
- Do not force the back bend beyond what you can.
Benefits of Ardha Anuvittasana or Standing back-bend:
- Stretches the front of your body
- Strengthens Upper back
- Improves flexibility and helps manage posture related issues to the spine.
- Strengthens the respiratory, cardiovascular & endocrine system
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I have made Ardha-Anuvittasana or the Standing Back bend pose a part of my evening exercise regime, because I sit a lot at work and this helps me stretch my core. Have you tried this aasana, or do you intend on including this in your workout schedule, if so leave me your comments here or you can reach me on Facebook | Twitter | Instagram | Bloglovin |
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