How to improve your Backbends

Today, we’re diving into a fun backbend class I call “Happy Banana,” where we’ll explore some energizing poses that open up the body and lift the spirit.

We start with Camel Pose, a fantastic backbend that helps you stretch deeply. Begin by bringing your knees to the ground—feel free to fold your mat for extra cushioning. You can tuck your toes or place a block behind you. Start gently by reaching one hand back at a time, either towards a block or your heel. This little twist warms up your spine and prepares you for the full pose. Once you feel ready, reach both hands back, allowing your body to naturally lean into the backbend while pushing your pelvis forward. It’s important to engage your glutes here—I like to say, imagine you’re holding onto a winning lottery ticket. Feel the strength in your body as you lift your chest towards the sky, then gently come out of the pose.

Next, we move into King Pigeon, which adds a graceful lift to the traditional pigeon pose. Start by positioning your front leg in a V-shape and wiggling your butt back. You can either lift your hands or place a block under your hip for extra support. Reach your right hand to the middle of the mat, and your left hand back to grab your foot, a strap, or your yoga pants—whatever feels accessible. The goal is to gently bring the leg closer, and over time, maybe hook your elbow around your big toe. But remember, it’s all about gradual progress. Lift your bottom hand when you’re ready, and focus on keeping your breath smooth and steady.

After King Pigeon, we transition into Dancer’s Pose, bringing the backbend into a standing position. Stand on your right leg, grab your left foot behind you, and push your pubic bone forward. Use your glutes to support the pose, and extend your opposite hand for balance. This pose is beautiful for its balance and grace—switch sides and enjoy the stretch.

We finish on the floor, working on deeper backbends. Use a block under your sacrum if needed, or lift your hips by engaging your glutes. If you’re ready, try pushing onto the top of your head for a deeper stretch, eventually straightening your arms if it feels right. Remember, every little bit of progress is worth celebrating.

I hope you’re feeling amazing after these extension poses—they’re fantastic for your spine and nervous system.