by Elaine Eason April 22, 2018 2 min read

Backbend Alignment

Alignment is critical to all yoga poses as proper form is key not only to gaining all of the benefits of a pose, but also preventing overuse or injury. With the right form, poses flow easily from one to the next and allow you to gain strength and flexibility.

The key elements of proper backbend alignment are the shoulders, chest, back, hips and feet. Always warm up your shoulders, chest, and back before attempting a backbend, and ensure your hips are square and feet shoulder width apart.

To improve your backbend practice, these parts of your body should be stretched individually to warm up before attempting backbends. 

Warm-up Stretches with the Yoga Hammock

Here are some simple stretches that will add big impact to your backbends.

1. Shoulders

  • Stand about 2 feet behind your yoga hammock with legs shoulder-width apart. Bend forward at the waist with a straight back and grasp the hammock in both hands. Bend into an L position and gently stretch forward, elongating your shoulders without straining.
  • Breathe deep and steady breaths and relax your neck and shoulders on the exhale. Never twist your shoulders; keep them square. 

2. Chest

  • Move to the front of your yoga hammock, and stand about 1 foot away with your back to the fabric. Reach up with your hands and grab the two sides of the yoga hammock, one in each hand. Your arms should be in a V overhead.
  • Stretch your arms backward slightly, and stretch your head and neck up and let your chest move forward. You can step forward for a more intense stretch.
  • Your arms should stay completely straight while you arch your back. This will open your chest in preparation for the back bend. 

3. Back

  • With your back to the hammock, grab the hammock with both hands. Lean backward into a half backbend, holding onto the fabric with both hands.
  • The fabric will support your lower back and you can move your hands further down the fabric for a deeper bend. Gently arch your back and sink deeper with each exhale breath.

Backbend Time

Check out our tutorial on the inverted bow pose to try a yoga hammock backbend after you've mastered the above stretches.

Backbends for Better Posture 

Opening the chest and upper body is a great way to improve your posture. To encourage a more open chest throughout the day, consider trying a posture brace.
Reproduction without explicit permission is prohibited. All Rights Reserved.
Elaine Eason
Elaine Eason

Elaine is the owner and founder of Uplift Active. She is a passionate aerial yoga instructor with training and certifications in Aerial Yoga, Power Vinyasa Yoga, and Aerial Rigging. She enjoys practicing aerial silks and hoops in addition to aerial yoga and has over 4 years of experience helping gyms and studios find their aerial equipment needs.



Also in Uplift Active Aerial Fitness Blog

Aerial Silks Doubles Pose with balay and backbend
How to Find an Aerial Partner and Harmonize as a Duo

by Quynbi Ada August 03, 2020 3 min read

It’s said that aerial arts tend to attract the independent type. The idea of personal autonomy is emphasized in our unique world, cultivated over centuries to arrive at the present moment. But the ability to work as a team is also highly valued, particularly when it comes to performative work.
Read More
Aerial Work and Safety Mats: Finding Your Soft Place to Land
Aerial Work and Safety Mats: Finding Your Soft Place to Land

by Quynbi Ada July 21, 2020 4 min read

Are crash pads or mats always required? The thicker the mat, the safer it is, right? Maybe, maybe not. The answer may be less clear than one might expect. We examine common schools of thought regarding mats to help you choose the right option for your needs.
Read More
Using Your Rig in the Great Outdoors
Using Your Rig in the Great Outdoors

by Quynbi Ada July 13, 2020 3 min read

For many aerialists and aerial yogis, an outdoor setup is ideal for the practice. It’s true that a portable rig makes aerial arts accessible in virtually any location. It can open doors to opportunities and offer rigging solutions to that familiar dilemma: where to find space to work.

What better way to celebrate these values than to fly free out in the open air? 

Read More

Join the Uplift Active List!

Studio Quality

All equipment is top quality and comes with a 1-Year Warranty. It's built to last for many, many years!

Fast Shipping

Fast shipping to many countries on most items! We work with the best supply chains to get you your order fast!

Expert Help

We are here to answer any questions you might have about getting started, and provide training tutorials to help in your journey!