This posture is extremely effective for strengthening the core and spine, and for improving spinal mobility. Use it in the morning to wake up with an energy boost. Standing backbend is also great before a workout to activate your core and warm up your spine.
Standing Backbend Pose Target Areas
- core
- spine
- shoulders
Standing Backbend Pose Benefits
- Strengthens spine and core
- Corrects posture Improves balance and spinal mobility
- Opens chest
How to Do Standing Backbend
– click images to enlarge –
- Stand in Mountain pose with your big toes touching and your heels about 1in (2.5cm) apart. Reach your arms overhead, press palms together, and interlace fingers, pointing the index fingers up.
- Inhale as you slowly look up at the ceiling, then exhale as you bend backward. Keep hips and core engaged, and maintain length in your spine. Hold the posture, inhaling as you lengthen the spine and lift the sternum higher, and exhaling as you bend deeper and reach further back
Cues for Standing Backbend
- Engage core
- Keep core engaged
- Keep hips over ankles
- Lock knees
- Press evenly through feet
WHAT YOU SHOULD FEEL
- Stretch through chest and shoulders
WHAT YOU SHOULDN’T FEEL
- Neck pain; if you do, keep the back of neck long and engaged
- Lower-back pain; if you do, reach tailbone down, and increase core engagement
PRO TIP: This pose is a constant push and pull between lengthening the spine and deepening the arch. As you inhale, lengthen the spine and grow taller. As you exhale, increase the degree of the backbend and reach further back.
Side View: Bend back only as far as it feels comfortable and core remains engaged. Do not let your lower back arch.
STANDING BACKBEND MODIFICATION
Extend your arms without interlacing your fingers.
If you’re looking to learn other poses that are beginner-friendly, try:
About Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.
Dean Pohlman is making yoga more accessible to fitness-minded men. A former collegiate lacrosse player, Dean discovered yoga while recovering from injuries and quickly realized its potential to boost strength, mobility, and overall performance.
Since launching Man Flow Yoga in 2013, Dean Pohlman has built a global community that speaks for itself:
- 195,000+ customers
- 42+ million YouTube views
- 200,000+ followers across Instagram, Facebook, and TikTok
Dean’s book Yoga Fitness for Men has sold over 50,000 copies, while his Body by Yoga DVD series has surpassed 120,000 units sold, earning him consistent #1 rankings on Amazon and thousands of five-star reviews. He’s also been featured in Men’s Health, Muscle & Fitness, GQ Magazine, Fox Tampa Bay, The Chicago Sun, and on influential podcasts like The Ready State and Ben Greenfield Fitness.
With a focus on real results, community, and technique-focused instruction, Dean Pohlman continues to change the conversation around yoga. He’s not just teaching poses—he’s helping people build stronger, more capable bodies for life.
