Learn the sphinx pose, bhujangāsana (cobra pose), and shalabhāsana (the locust pose). Prone backbends are important precursors to upright backbends such as the wheel pose as the floor provides feedback for the core.
A key position in vinyasa and hatha classes, Adho Much Svanāsana (Down dog) is a challenging pose that serves as a neutralizing position for the spine. When done with respect for your body this pose provides wonderful traction to the spine, strength in the shoulders and legs and more.
An introduction to upright backbends the bridge pose is a preliminary upright backbend. Simple and invigorating this pose is a wonderful daily practice to open the lungs and heart space.
