Common Title Standing Backbend
English Title Standing Backbend
Sanskrit Title Anuvittasana
All Titles Standing Backbend, Anuvittasana,
Pose Level Beginner
Pose Position Standing
Pose Type Back-Bend, Stretch, Balance
Sanskrit Pronunciation Play Audio

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Yoga Sequences

List of yoga sequences with Standing Backbend:

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This yoga pose has two names to it which are explained below:

  • Anuvittasana or Standing Backbend
      In Sanskrit - ‘anuvitta’ = ‘obtained,’ or ‘found,’. The same pose in English is referred to as Standing Backbend.
  • Ardha Chakrasana or Half Wheel Pose
      In Sanskrit - ‘ardha’ = ‘half,’ and ‘chakra’ = ‘wheel,’. The same pose in English is referred to as Half Wheel Pose.

      Going forward we will refer to this yoga pose as Ardha Chakrasana (Half Wheel Pose). Ardha Chakrasana (Half Wheel Pose) is a standing beginner level backbend. It acts as a foundation for many other levels of backbend yoga poses. The practice of Surya Namaskar (Sun Salutation), begins with Ardha Chakrasana (Half Wheel Pose). For beginners, during this practice, the hands are placed on the hips giving better support for the back in the backbend.

How to do Anuvittasana

The below cues and yoga sequences added by yoga teachers show multiple ways to do Anuvittasana depending on the focus of your yoga sequence and the ability of your students.

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  1. A. Release and as a counter pose, stand bending your back in a slight back bend in Standing Backbend. B. Remain releasing the overstretched back in... ...
  3. hands to lower back fingers pointing downwards inhale lift the chest, push the hips forward and lift the chin to the ceiling - stay for few breaths ... ...
  4. Standing Backbend opens the front of the body, and strengthens the respiratory, cardiovascular and endocrine systems. ...
  5. Work up to the standing version once balance is stable in the kneeling position. ...
  6. Gentle. Keep gaze down/forward for first round. Lift up. Don't crunch lower back. More of a gesture of back bend ...
  7. URDVA MUKHASANA from mountain pose: * bring the hands to the back hips on either side of the sacrum. * fingers face upward or make fists with th... ...
  8. EH: plant hands on low back IH: lengthen EH: into backbend ...
  9. Inhale, bring the arms to your lower back Exhale and extend back, and lift the chest for A standing backbend ...
  10. Technique: Standing backbend will activate our SACRAL CHAKRA, Swadhisthana. Begin by standing in a tall line from your feet to the crown of your head.... ...
  11. Place the palms of your hands on your low back, push the hips forward for a small bend in the back. Envision a healing green light filling up the he... ...
  12. Place your palms on your lower back. Elbows back, shoulders back and chest lifted. Lean back to create a small back bend. Only go as far as ... ...
  13. hands to lower back inhale keep chin tucked or let neck extend ...
  14. Contraindications: Back, hip or knee injury, high blood pressure or vertigo. ...

Discover more cues, teaching ideas, and how to do steps at How to Do Anuvittasana

Anuvittasana Benefits

Anuvittasana Benefits:

As Ardha Chakrasana (Half Wheel Pose) is a simple standing backbend, the practice of the same can be done by anyone. Though initially, this yoga pose may seem hard on the lower back (which is obvious), yet this very same simple posture comes with many encouraging reasons to practice. Given below are the benefits explained in detail:

  1. Muscles and Flexibility: The contraction of the muscles around the hips and the lower back, while in the backbend helps with both the toning and flexibility of these muscles. Muscles that stretch and contract improve its range of motion over time. Hence you can say, Ardha Chakrasana improves the flexibility of the hips and lower back (spine).
  2. Abdomen and Digestion: In Ardha Chakrasana, the abdominal muscles are stretched upwards, which help with toning and strengthening. The deep stretch here reduces the excess fat around at the belly too. It slowly helps in stimulating the internal organs leading to an improved digestion.
  3. Heart and Blood Pressure: This simple standing backbend can be a great practice to open the heart, and hence sometimes is used for the better functioning of the heart. The practice also regulates the blood pressure.
  4. Lungs and Respiratory: The stretching of the muscles around the chest and the diaphragm, breathing to the maximum with the lungs is encouraged. This stretching improves the functioning of the lungs reducing any respiratory disorders.
  5. Balance and awareness: The backbe...
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Anuvittasana Contraindications

 (Anuvittasana) Anuvittasana Contraindications: You should avoid this pose (or reach out to an experienced teacher), if you have any of the following:
  • Neck injury
  • Heart issues such as high blood pressure
  • Vertigo

Anuvittasana Variations

Anuvittasana Variations: Below are some common variations of the yoga pose Anuvittasana with base pose as Standing Backbend Pose (Anuvittasana).

Anuvittasana Steps

 (Anuvittasana) Anuvittasana Steps:
  1. End the sequence by taking the upper body a bit back bending at the hip after releasing the body from Chair Pose.
  2. Inhale come up straightening the knees and raising the upper body.
  3. Inhale again and take the neck, shoulders and the chest backward, placing the hands on the hip for better support and go into Anuvittasana.
  4. Exhale completely at the pose and begin slow breathing watching the chest and the abdomen expand with the breathing.
  5. This pose will protect the back from any stiffness that may arise while running and also keeps the digestion under control.
  6. Remain for about 6 breaths if possible or as per the body comfort. Release from the pose and remain standing straight closing your eyes and bring the breath to normal.
  7. Bring the body to relax while standing with deep breathing and stay calm and focused on easing the body.
  8. Never practice Savasana after the above sequences and before running. It is better to go into Kapalabathi Pranayam if one feels a bit tired to relax the brain.
Learn more: Anuvittasana Steps

Anuvittasana Modifications

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Anuvittasana Preparatory Poses

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Anuvittasana Relaxing Follow-up Poses

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Anuvittasana Level Up Follow-up Poses

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Anuvittasana Yoga Sequences

Anuvittasana Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Anuvittasana:

  • Standing Backbend
  • Anuvittasana

Anuvittasana Sanskrit

Please click on the link below to listen to Sanskrit pronunciation of Standing Backbend (Anuvittasana):

Play Sanskrit Audio File.

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