Supported backbends have always been a bit challenging for me personally, as the part of the spine that attaches to our ribs is a place where I hold a lot of tightness. So, I find it helpful to do this pose regularly, as it is a great pose to create more flexibility in that thoracic spine.
Besides being an excellent pose for improving the back-bending ability of the rib cage portion of your spine (the thoracic spine), Supported Backbend is also is a great way to stretch the muscles and fascia of your front body, both the long axis of your belly and chest, and the side-to-side axis from your breastbone out to your shoulders. The versions with the arms overhead add even more stretch along your longitudinal length.
This pose is very versatile, as it can be used to warm you up for a backbend practice, or as a counter-pose for either a forward bend or twist practice. You can also practice it on its own after spending time with a rounded upper back, such as after driving, gardening, or time spent at your desk.
I prescribe this pose for:
- Stiffness in the upper back
- Tightness in the front chest and belly
- Tightness and stiffness in shoulders (especially version 2)
- Improving breathing capacity
- An antidote for time spent working with a rounded upper back, such as factory work, restaurant work, deskwork, gardening, driving, etc.
- Improving poor posture, head-forward syndrome, or text neck
- Fatigue or depression, as the pose has mild energizing and uplifting effects.
1. Classic Version
To set up for the pose, place a bolster or thickly rolled blanket crosswise on your mat, about 2/3 of the way towards the back of your mat. If you like, you can add in a folded blanket to support your head. Then, sit down in front of the bolster about one to two feet away from it (depending on your height), with your knees bent and your feet on the floor.
To come into the pose, use your hands to guide yourself back and down onto the bolster, arching your spine to bring your head down onto the floor just beyond the bolster. The bolster should support your upper back, with the lower tips of your shoulder blades on the center of the bolster. The tops of your shoulders should hang towards the floor but not rest on it. If necessary, shift yourself forward or backward to achieve this alignment.
Next, bring your arms straight out to your sides, just along the top edge of the bolster, so the back of your hands, and maybe your elbows, rest on the floor. You can keep your arms straight or bend at the elbows into a Cactus position (as shown in the photo). Finally, straighten your legs along the floor. Firm your leg muscles and draw the balls of your feet back towards the tops of your shins.
When you have finally aligned yourself in the pose, release the weight of your upper body onto the support and bring your attention to your breath. Breathe comfortably for 6-12 breaths and then try to deepen your breath for 6 additional breaths. Gradually work your way up to longer holds, eventually holding the pose for up to 3 minutes.
To come out of the pose, bend your knees and place your feet on the floor. Then roll off the props onto your side, and slowly come up to sitting.
2. Arms Overhead
2. Arms Overhead
(Sorry, no photo)
This is a great version if you want to get even more opening of your thoracic spine and the long axis of your front body, as well as improving the range of motion of your shoulders. It is especially helpful for warming up for backbends or standing poses where your arms are overhead.
Come into the classic version of the pose as above. Next, take your arms straight up towards the ceiling and actively reach upwards. Then slowly take your arms overhead, reaching more for the wall behind you than for the floor. Press your heels forward and reach your hands back at the same time.
Take 6-8 breaths in this extended position, gradually working your way up to longer holds, eventually holding the pose for up to 3 minutes. Then on an exhalation, bring your arms back up toward the ceiling and then out to your sides and to the floor. Exit as for the classic pose.
3. Block and Head Support
I really like this version for focusing on increasing the flexibility of the spine and stretching of the front body, while completely eliminating the backbend of the neck and head. And with your head actually raised higher than your heart, you work more deeply with your breath or even use the pose as a more restorative, meditative position.
This is a great variation because the block is firmer than the bolster and typically invites more opening of your thoracic spine. And the blanket under your head is helpful if your neck is sensitive or painful when dropping back (the blanket could be used in the first two versions as well).
To set up for the pose, place the block on its lowest height crosswise on the mat, about where the bolster is in the classic version and place the folded blanket where your head will be. From here, move into the pose the same way as you do for the classic version, with the lower tips of your shoulder blades resting on the center of the block. You can make the blanket thicker or thinner as your neck requires.
While you are in the pose, work with your breath and timing as in the classic pose. Then exit the same way.
4. Two Blocks
To set up for the pose, place the first block on its middle height lengthwise on the mat, about where the bolster is in the classic version and place the second block is on its highest height, about 6 inches behind the first.
Now, sit down in front of the first block about one to two feet away from it (depending on your height), with your knees bent and your feet on the floor. Arch your spine a bit and use your hands to guide yourself back and down onto the first block. Rest your spine onto the block so the block is between your shoulder blades and rest your head on the second block. (If the block isn’t between your shoulder blades and/or your head is not resting comfortably on the second block, come out of the pose and move the blocks to better position.) Finally, take your arms out to the sides and straighten your legs.
While you are in the pose, work with your breath and timing as in the classic pose. Then exit the same way.
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