If you’re a yoga teacher, I highly recommend adding this posture to your sequences right now. When practiced gently and with proper support, backbends can deeply transform both physical and emotional well-being.

The Benefits of Backbends in Restorative Yoga

Simple and supported backbends are particularly beneficial, acting as a natural remedy for accumulated tension and the “closed chest” syndrome. After practicing, you’ll feel open, light, and breathe more deeply.

Some key benefits include:

  • Enhancing oxygenation through deeper breathing
  • Stimulating abdominal organs 
  • Improving blood circulation
  • Counteracting the effects of prolonged sitting
  • Boosting energy and improving mood, especially in cases of depression


Mistakes to Avoid When Practicing Backbends

It’s crucial not to approach these poses too aggressively. Inviting students to “open their heart at all costs” can be counterproductive. When dealing with stress or heavy emotions, expansion should happen gradually.

Additionally, keep in mind that our bodies, often accustomed to slouching for hours, need a smooth transition. Rapid, intense backbends can overstimulate the nervous system and prevent the relaxation we seek.

Extra precautions:

  • Avoid backbends where the head is slightly inverted (lower than the heart) if you have a cold or sinus congestion to prevent ear infections.
  • Be cautious of certain positions, like lying on a block under the shoulder blades, especially if the floor is cold.


Progressing with Intention and Care

Backbends in restorative yoga should be practiced intentionally and progressively, lifting restrictions that block full, deep breathing.

Think of it as a powerful yet gentle process:
By allowing the ground to support us and releasing tension, the belly softens, the ribcage opens, and the breath naturally deepens, with no effort needed.


Tips to Support Your Body and Enhance Chest Opening

For a truly relaxing posture, the body must feel fully supported. Here are three techniques from my restorative yoga training to optimize this posture:

Add weight on the head: 
Place a yoga block on your forehead to provide gentle pressure. This helps calm the mind and ground you.

Extra tip: Rest your hands on two identical cushions to prevent tingling and promote optimal circulation.

Support the ankles
Slide a rolled blanket under the Achilles tendons. This helps the legs naturally extend and releases tension in the calves and knees, allowing you to stay longer in the pose without discomfort.

The complete setup: a cocoon of support

  • A folded blanket placed along the spine, from the lower shoulder blades to the knees, supports the back and encourages gentle spinal extension.
  • A strap around the shins maintains a slight internal rotation of the legs and promotes natural spinal opening.
  • A sandbag on the hips provides a grounding sensation that promotes deep relaxation.

Photo Credit: Carlo Cattadori


Want to Take Your Practice or Teaching Further?

Join my online restorative yoga training to learn the Foundations of Restorative Yoga (10 hours).

Enroll Before May 7th and Save 15% with the coupon RESTORATIVEREVOLUTION.