Backbend Yoga Pose Collection

“Why should you do backbends? Well,  backbends improve spinal flexibility and strength creating better posture, stimulates the central nervous system, abdominal organs and aids in digestion, tones the adrenal glands, kidney, pancreas and liver thyroid gland, abdominal organs and lungs, stretches the chest, lungs, upper and lower back, throat, shoulders, hip flexors, can relieve menstrual cramping and menopause for women, and calms the mind.” 

~ Mr Yoga.

Tip Toe Bound Foot One-Legged Inverted Staff Pose

Prapada Baddha Pada Eka Pada Viparita Dandasana

(PRUH-puh-duh BUH-duh PUH-duh EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Tip Toe Bound Foot One-Legged Inverted Staff Pose

Prapada Baddha Pada Eka Pada Viparita Dandasana

(PRUH-puh-duh BUH-duh PUH-duh EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Camel Pose

Ardha Ushtrasana

(UHR-duh- oosh-TRAHS-uh-nuh)
Modification: one foot to the armpit on the same side; opposite arm straight up over the head
Pose Type: backbend, standing (on the knees)
Drishti Point: Hastagrai or Hastagre (hands), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Camel Pose

Ardha Ushtrasana

(UHR-duh- oosh-TRAHS-uh-nuh)
Modification: one foot to the armpit on the same side; opposite arm straight up over the head
Pose Type: backbend, standing (on the knees)
Drishti Point: Hastagrai or Hastagre (hands), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Tip Toe Pigeon Pose

Prapada Kapotasana

(PRUH-puh-duh kuh-po-TAHS-uh-nuh)
Also Known As: Big Toe Pigeon Pose (Padangushta Kapotasana), Full Camel Pose (Purna Ushtrasana), or Little Wheel Pose (Laghu Chakrasana)
Modification: arms extended to the sky
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Tip Toe Pigeon Pose

Prapada Kapotasana

(PRUH-puh-duh kuh-po-TAHS-uh-nuh)
Also Known As: Big Toe Pigeon Pose (Padangushta Kapotasana), Full Camel Pose (Purna Ushtrasana), or Little Wheel Pose (Laghu Chakrasana)
Modification: arms extended to the sky
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Extended Hand to Big Toe Pose in Half Camel Pose

Utthita Hasta Padangushtasana in Ardha Ushtrasana

(UT-ti-tuh HUH-stuh puhd-AHNG-goosh-TAHS-uh-nuh in UHR-duh oosh-TRAHS-uh-nuh)
Modification: toes pointed to the back
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Extended Hand to Big Toe Pose in Half Camel Pose

Utthita Hasta Padangushtasana in Ardha Ushtrasana

(UT-ti-tuh HUH-stuh puhd-AHNG-goosh-TAHS-uh-nuh in UHR-duh oosh-TRAHS-uh-nuh)
Modification: toes pointed to the back
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Pose Dedicated to Siddhar Kamalamuni

Ardha Kamalamunyasana

(UHR-duh KUH-muh-luhmoo-nyAHS-uh-nuh)
Also Known As: Upward Facing Lotus Pose (Urdhva Mukha Padmasana)
Modification: fingertips pointing to the back, thumbs pointing to the front, knees close to the hands
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Pose Dedicated to Siddhar Kamalamuni

Ardha Kamalamunyasana

(UHR-duh KUH-muh-luhmoo-nyAHS-uh-nuh)
Also Known As: Upward Facing Lotus Pose (Urdhva Mukha Padmasana)
Modification: fingertips pointing to the back, thumbs pointing to the front, knees close to the hands
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)
Modification: grabbing the ankle with overhead grip on the same side; other foot off the floor—knee bent
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)

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Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)
Modification: grabbing the ankle with overhead grip on the same side; other foot off the floor—knee bent
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)

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One Hand Graceful Thunderbolt Pose

Eka Hasta Laghuvajrasana

(EY-kuh huh-stuh luh-gu-vuhj-RAHS-uh-nuh)
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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One Hand Graceful Thunderbolt Pose

Eka Hasta Laghuvajrasana

(EY-kuh huh-stuh luh-gu-vuhj-RAHS-uh-nuh)
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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One-Legged Upward Bow Pose

Eka Pada Urdhva Dhanurasana

(EY-kuh PUH-duh OORD-vuh duh-nur-AHS-uh-nuh)
Also Known As: Two Limb Upward Bow Pose (Dwi Anga Urdhva Dhanurasana)
Modification: one hand to the thigh
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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One-Legged Upward Bow Pose

Eka Pada Urdhva Dhanurasana

(EY-kuh PUH-duh OORD-vuh duh-nur-AHS-uh-nuh)
Also Known As: Two Limb Upward Bow Pose (Dwi Anga Urdhva Dhanurasana)
Modification: one hand to the thigh
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Inverted Tip Toe Bow Pose

Viparita Prapada Dhanurasana

(vi-puh-REE-tuh PRUH-puh-duh duh-nur-AHS-uh-nuh)
Also Known As: Headstand Bow Pose (Shirsha Dhanurasana)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Inverted Tip Toe Bow Pose

Viparita Prapada Dhanurasana

(vi-puh-REE-tuh PRUH-puh-duh duh-nur-AHS-uh-nuh)
Also Known As: Headstand Bow Pose (Shirsha Dhanurasana)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)

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Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)

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ABOUT MR. YOGA

New York Times best selling author  & Guinness World Records title holder Daniel Lacerda (aka Mr. Yoga) is the worlds number one authority on yoga poses. This yoga pioneer has been featured in The Washington Post, Vanity Fair, The Huffington Post, Dr. Oz The Good Life, Men’s Health, and Self magazine to name a few.

Daniel’s students include TV celebrities and former Olympic athletes, along with everyday people. His personal goal is to get 1 billion people to practice yoga worldwide. Daniel continues to train others to become certified yoga teachers. All of the models selected to appear on this website are his students. The Mr. Yoga, Inc. office is located in Beverly Hills California.

ABOUT MR. YOGA

New York Times best selling author  & Guinness World Records title holder Daniel Lacerda (aka Mr. Yoga) is the worlds number one authority on yoga poses. This yoga pioneer has been featured in The Washington Post, Vanity Fair, The Huffington Post, Dr. Oz The Good Life, Men’s Health, and Self magazine to name a few.

Daniel’s students include TV celebrities and former Olympic athletes, along with everyday people. His personal goal is to get 1 billion people to practice yoga worldwide. Daniel continues to train others to become certified yoga teachers. All of the models selected to appear on this website are his students. The Mr. Yoga, Inc. office is located in Beverly Hills California.

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