Back Pose


Meaning: pristha = back part of the body

Muscle and Joints:

Spinal Movements:


Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Separate your legs a little wider than hip-distance apart. Inhale, exhale, and relax.

Getting into position

Separate the legs a little wider than hip-distance apart. Support your lower back with both hands (fingers spread to cover a wide area). Exhale. Inhaling, lift up and lengthen your chest. Exhaling, arch your entire back, lean back (starting with your head), push your abdomen out while balancing your body weight. Hold for a few moments to allow your body to adjust. Inhale. Exhaling, bend your knees, walk your hands down your legs towards the floor (first thighs, then calf muscles, then heels, then floor). Focus on a fixed point for balance. Keep your heels on the floor the entire time (point toes outward slightly if needed). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, slowly walk your hands back up, one by one, to lift your torso up to a partially bent position. Hold for a few moments to allow your body to adjust. Exhale. Inhaling, slowly bring your torso and head upright. Straighten the spine; release the hands. Come back to starting position. Inhale, exhale, and relax.


  • When supporting your back with hands, cover as much area as possible with the fingers to protect lower back.
  • For balance and comfort, point toes out slightly.
  • Practice bending backward a couple times before going all the way down (always inhaling up, exhaling down).
  • Move hands one at a time for stability.
  • Keep eyes open and focused on a fixed point for balance. If you feel tired or dizzy, come back up under control right away.
  • Do not over strain your neck.
  • Activate the glute and lower abdomen to protect your lower back.
  • Roll the shoulders backward, open the chest and push forward.



If you have high blood pressure, or chronic/serious back or neck problems.

Be careful

If you have mild back or knee pain, constipation, or headache/migraine, get dizzy easily .



  • Stretches the entire front of body (ankles to neck).
  • Strengthens the upper and lower back, glutes, thighs, and calf muscles.
  • Improves rounded shoulders/hunched back.
  • Improves blood circulation to all organs.



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