We spend the greater extent of our day
bending forward. Think eating, typing, cleaning, driving, those are all regular
unsupported forward bends we do all the time. We fail to realize that our backs
are meant to move both forward and backward. Backbends can be intimidating and
somewhat scary because they require moving our bodies in ways that we aren't
used to. However the benefits outweigh the fear and intimidation. These are the
reasons why you should incorporate backbends into your yoga practice.
1. They open up the shoulders
and chest.
Most of us hold tension in our
shoulders and chest, which causes the shoulders to be rolled in. This causes
breathing to be shallow and compresses the lungs. Practicing backbends will
stretch the front part of the chest and assist in drawing the shoulders back,
counteracting the forward slump. Backbends really are not about back bending,
they are about front open. This means you open your shoulders, chest and hip
flexors. When you open those, the bend will come with ease.
2. They strengthen the back and
alleviate back pain.
Back bending requires that you
lift your body against the force of gravity, which builds strength. Back
bending strengthens your spine while simultaneously increasing flexibility.
This combination heals back pain and restores your back to its natural range of
motion and vibrance.
3. They open your mind to new
possibilities.
Releasing and countering the
tension in our shoulders and lower backs open us up to new experiences and
people. Increasing flexibility in the body is reflected in our thoughts, in our
minds.
4. They are invigorating and
rejuvenating.
Backbends stimulate all the
chakras, primarily opening the fourth chakra - heart chakra. A well-developed
anahata/heart chakra makes it easy to forgive injuries, release old grudges,
feel gratitude and feel compassion. Anahata means still, unhurt, unstuck or
unbeaten. The heart chakra seats in the middle of the body, connecting and
integrating the world of matter (the three lower chakras) to the world of spirit
(the upper three chakras). Backbends encourage youthfulness by keeping the
spine supple.
5. They improve breathing.
The opening of the thoracic
cavity and flexing of the chest in backbends lead to an increase in lung
capacity. Backbends extend the diaphragm and free the nerves of tension. When
the chest is open, we are then able to breathe fully which boosts energy and
alertness.
6. They improve posture.
Most jobs require sitting for
the most part, which tends to hunch posture. People also tend to hunch when
looking at their mobile phones - shoulders hunched, neck protruded forward.
Backbends counteract this damage by bending the spine in a direction it isn't
used to. They realign the vertebrae while stimulating the sympathetic nervous
system. This stimulation in turn increases mental activity.
7. They revamp the muscular
system.
Backbends strengthen and
stretch muscles on the front side of the body, thighs and pelvic region. They
also strengthen the legs, especially the thighs.
8. They are therapeutic.
Backbends combat depression,
constipation, provide relief for asthma patients, provide bronchial relief, and
stimulate the thymus, pancreas, adrenals and the thyroid gland. They also
increase blood circulation. Backbends help with the digestive function, thereby
eliminating constipation and flatulence. Wheel pose for instance increases
circulation throughout the body through the gravitational pull and stretch it
imposes. Bow pose increases blood flow in internal organs. 
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