Maintaining Safety and Space in Yoga Back Bends

Hatha Yoga has an array of back bending or back arching Yoga exercises that deliver a wealth of health benefits when done correctly. Back bending Yoga poses can be intimidating to those who have low back pain or previous low back injuries. When performed with the right intention and alignment techniques, back bends can be safe, effective, and revitalizing. The common error of doing back bending Yoga exercises is the immediate emphasis of moving into the spine thinking that we need to increase the “flexibility of the vertebrae”.

For most of us, the greatest limitation of the vertebrae is in the tissues surrounding the spine and attaching to them. A major cause of immobility on the vertebrae is tightness and resistance of the hip flexors on the pelvis and the anterior portion of the lumbar spine. This tightness of the hip flexors is often related to excess sitting positions that chronically shorten the hip flexors. The primary hip flexors start at the top portion of the thigh bone (femur) and connect along the interior crest of the hip bone (iliacus) and the anterior portion of the lumber vertebrae. When chronically tight, the low spine and pelvis are pulled forward placing blockages in the low back and creating weakness in the abdomen.

Back bending Yoga exercises are the perfect opportunity to break down these blockages. However, when many people do a back bend, they actually emphasis even more blockages in the low back by flowing deeper into this negative pulling energy of the hip flexors. The back bend becomes concentrated in the low back and further builds to imbalance.

To target the hip flexors and protect the low back is simple. Before arching, engage the abdominal muscles decreasing the distance between the pubic bone and chest bone. This creates a pelvic tilt opposite to the pull of the hip flexors. By maintaining this contraction (lock) in the abdomen, the posterior portion of lumbar vertebrae will have additional space and, when arching, the back bend will be distributed more evenly throughout the vertebrae and not driven heavily into the low back.

You can feel just by standing in Tadasana (Mountain Pose) that when you slightly firm the abdomen, length travels up the hip flexors. Apply this same lock in all back bends so that you move your focus from arching into lower spine to, instead, expanding into the muscles limiting the vertebrae’s range of motion.

Published by Kreg Weiss

Kreg is the co-founder of and a certified Hatha Yoga Teacher. All of his classes integrate a purposeful, meditative quality to allow for an experience of connection and reflection while the body experiences expansion and renewal. Kreg acquired his Yoga certification in 2002 following several successful years of venturing in the wellness industry as a personal trainer, group fitness trainer, and national competitive athlete. Kreg has been able to complement his teaching practice with additional studies in Kinesiology and Health Sciences at the University of British Columbia. Striving to share his passion for Yoga, Kreg was inspired in 2004 to co-create, which has grown to become a thriving production company and the leading global resource for online yoga videos. With his extensive background in anatomy and physiology, Kreg feels privileged to be able to empower students with practices that are educational while still engaging and accessible. Through integrity-driven classes, Kreg aims to provide students with the tools to pursue a unique, confident practice where asanas, pranayama, and meditation interact collectively to rejuvenate and heal the body and mind. Kreg is also proud to be an ambassador for Vega as part of his endeavours to promote plant-based nutrition and sustainability.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s