How to do Anuvittasana

Anuvittasana

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. Place your hands on your lower back, palms are on either side of spine for support, finger tips facing down towards mat. Elbow are bent slightly.
    Inhale - leg then spine, shoulders down
    Exhale - slowly bring gaze up and back, expanding chest and arching lower back
    Breathe for 3,2,1
    Inhale - ris...
  2. Exhaling with hands on lower back - fingers pointing down
  3. Standing Backbend, you have a couple options here,


    3. Breathe and hold 3-7 breaths.

  4. Optionally, you can try the same sequence from Ustrasana (#11) with a standing backbend. But remember not to push your back too far or push through any pain. This should not hurt-if it does you've gone too far for you. Keep breathing and hold for as long as you're comfortable (max 5 breaths). Slowly...
  5. 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 Anuvittasana for about 5 breaths.
  6. .A. Release and come to stand with feet together in simple Tadasana and take a few breaths.

    B. Inhale and place the palms on the lower back close to the hips, and as you exhale take the head behind you throwing it gently back.

    C. Inhale again and push the lower back inside while taking the che...
  7. Standing Backbend, you have a couple options here,

    1. Place the palms on the low back/sacrum with the fingers pointed down or facing up. Press into the feet, pull up the knee caps, and squeeze the thighs and buttocks.

    2. On an exhale, press the hips forward and begin to arch the torso backwar...

  8. D. Anuvittasana, with the chest out and shoulders back, helps to open the shoulders and also improves the breathing with the chest. This pose also improves the balance focusing on the gentle breathing.

  9. Place hands on low back fingers pointing downwards towards the floor, or upwards towards the ceiling for more of a stretch, INHALE arch towards back of room

    INH/EXH

    INHALE come up to center
  10. 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 Anuvittasana for about 5 breaths.
  11. PLACE WRISTS AT SMALL OF BACK. OPEN CHEST WITH ELBOWS BACK.
  12. 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
    Inhale lift the chin exhale lower the chin and return to mountain pose.

  13. Standing Backbend opens the front of the body, and strengthens the respiratory, cardiovascular and endocrine systems.
  14. Work up to the standing version once balance is stable in the kneeling position.
  15. Gentle. Keep gaze down/forward for first round. Lift up. Don't crunch lower back. More of a gesture of back bend
  16. 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 the hands, allowing the thumb side to face up...to open the shoulder & chest and support the lower back
    * lengthen through the neck, moving the ears a...
  17. EH: plant hands on low back
    IH: lengthen
    EH: into backbend
  18. Inhale, bring the arms to your lower back
    Exhale and extend back, and lift the chest for
    A standing backbend
  19. 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. Your feet are fist width apart. Your weight is equally distributed between the four corners of both feet. Engage your core. Place the fists of both h...
  20. 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 heart
    I allow love to guide me in all that I do.
    I am receptive. I give myself permission to be set free."
  21. 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 your back is comfortable.

    Stay strong in the legs and abdomen.

    Come back up and bring your hands down by your sides.
  22. hands to lower back
    inhale
    keep chin tucked or let neck extend
  23. Contraindications: Back, hip or knee injury, high blood pressure or vertigo.
  24. inhale, hands on the waste and gently arch your back slowly stretching your spine
    exhale come back to center.
  25. Place your palms on your lower back.

    Elbows back, shoulders back and chest lifted.

    Look up and lean back to create a small back bend. Only go as far as your back is comfortable.

    Stay strong in the legs and abdomen.

    Come back up and bring your hands down by your sides.
  26. from the mid back lengthen spine in both directions
    anchor tailbone toward earth
    lift heart
    try putting hand behind
  27. Inhale, lower back into a slight back bend with hands either overhead or placed on low back
  28. If it feels good, on your inhale take a slight back bend, either with hands on low back or arms overhead.
  29. Stand in Tadasana
    Place hands at back to support bend
    Gently arch the back and slowly allow the head to move back to a comfortable position.
    Slowly come back to standing and repeat 3 times.
  30. Standing Backbend, you have a couple options here,

    1. Place the palms on the low back/sacrum with the fingers pointed down or facing up. Press into the feet, pull up the knee caps, and squeeze the thighs and buttocks.

    2. On an exhale, press the hips forward and begin to arch the torso backw...
  31. Place the palms of your hands on your low back, push the hips forward for a small bend in the back.
  32. inhale chest upward, press hips forward, place hands on lower back
    extend chin upward
  33. Bring the palms to the lower back, bend the elbows.
    Inhale - slight back bend; opening the heart
    Exhale center. Inhale, arch, look up. Exhale, hold.
    Feel free to come up at anytime.

    Envision a healing green light filling up the heart
    Silently repeat to yourself "I am grateful for all of the ...
  34. open the heart
    3 breaths

    encourage complete breathing
  35. 1. Engage all of the muscles in your legs, focus on drawing your knee caps up. Keep your tailbone tucked under, belly drawn in
    2. Press 4 corners of your feet firmly into the ground and stand up tall
    3. Place the palms on your lower back, with your fingers pointing towards the ground, as you draw...
  36. INHALE - back to centre
    EXHALE - hands at low back
    INHALE - slight back bend; opening the heart; welcoming the energy of spring
    EXHALE - back to centre
  37. Imagine/sense energy moving up the front of the body from solar plexus to throat.
  38. A. From Tadasana, placing the palms on the hips while bending the elbows, inhale and take the torso in a backbend.

    B. Stretch the chest, shoulders, and neck in a backbend.

    C. Don't go beyond your comfort level, as this is just to open the chest and the backward movement of the torso helps to r...
  39. A. Release and come to stand back in TADASANA.

    B. Placing the hands on the lower back palms inwards, inhale and take the torso in a backbend.

    C. Exhale completely taking the neck, shoulders and the hips in a backbend in Standing Backbend Pose.

    D. Stay here stretching in backbend for about 3...
  40. exhale into this backbend. It can be strong so be mindful and listen to your body
  41. Place palms in small of back, exhale bend back. Lift the chin, gaze up. Opening the 5th chakra, our throat chakra.
    This is where we store all the things we mean to say, all the things we want to say but cannot.
    If you are having difficulty breathing, come out of the pose slightly, find the space w...
  42. engage core, hips gently forward
  43. Backbend parado, você tem algumas opções aqui,

    1. Coloque as palmas das mãos na parte inferior das costas / sacro com os dedos apontados para baixo ou voltado para cima. Pressione nos pés, puxe as cápsulas do joelho e aperte as coxas e as nádegas.

    2. Em uma expiração, pressione os quadris pa...
  44. INHALE back bend hands in prayer to third eye
  45. Hands should be in prayer, touching the third eye
  46. - Start in Tadasana / Mountain pose
    - Engage muscles in legs, focus on drawing knee caps up, root the feet down
    - Keep tailbone tucked, belly drawn in and heart forward and open

    - Place the palms at your lower back/sacrum, draw elbows in & towards each other, relax jaw
    - Release tension in sh...
  47. continue to soft back arch

    3 - 5 repeats
  48. hands at back - look up streach
  49. 1. Begin in Tadasana / Mountain pose.
    2. Engage muscles in legs, focus on drawing knee caps up, root down into feet. Keep tailbone tucked, belly drawn in and heart forward and open. Palms placed at lower back, sacrum, draw elbows in, relax jaw.
    3. Release tension in shoulders, stand tall, reach...
  50. On your next exhale, keeping your feet rooted and balanced, arch backwards as far as is comfortably possible. Place your palms on your sacrum and look up at the ceiling. Keep your spine long, don’t try to deepen the arch by compressing your lower back. Take 5 breaths here and on your next inhale, co...
  51. Rise up, hands to sacrum. Root down through your feet; rise up through your legs, heart, and crown. Relax your jaw. Soften your palate as if you were receiving a drop of the Lord's nectar.
  52. Backbend
    Open the heart centre

    The gemstone for the Orange Chakra is a Carnelian.
  53. try to bend a bit backward .. support your back with your hand.
  54. Engage all of the muscles in your legs, focus on drawing your knee caps up. Keep your tailbone tucked under, belly drawn in, and heart forward.
    Release the tension in your shoulders and stand tall, reaching up through the crown of your head.
    Place the palms of your hands on your lower back, with y...
  55. Raztegne sprednji del telesa, odpira prsni koš, krepi zgornji del hrbta, krepi dihalni, cirkularni in endokrini sistem
  56. Standing Anahatasana Heart opening. Inhale, open the arms wide. Exhale, hands to sacrum. Inhale, draw your heart and belly up. Move between this pose and Lunar Uttanasana 3 times.
  57. Rise up, hands to sacrum. Root down through your feet; draw up through your legs, heart, and crown. Relax your jaw. Soften your palate as if you were receiving a drop of lunar nectar.
  58. Plassere hendene på korsryggen (eller lengre ned, rundt baken hvis skuldrene er stramt) - ta albuene mot hverandre og la brystet åpne igjen. Pust inn og løft hjertet til taket, pust ut og bøy forsiktig bakover. Hvis det er behagelig for nakken, la hodet forsiktig tippe tilbake. Ellers behold haken...
  59. Inhale

    Inhale again and take the neck, shoulders and the chest backwards, placing the hands at the hip for better support

    This is Anuvittasana or Standing Back Bend.

    Exhale completely at the pose and begin a slow breathing watching the chest and the abdomen expand with the breathing.

    Thi...
  60. inhale slight backbend
    hands can support the lower back or come overhead
  61. hands to support the lower back
    inhale slight backbend
    chest forwards
    keep chin tucked if neck is troublesome
    option to look to the ceiling
  62. 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
    Place the hands on the lower back/hip area.
    Gently arch the back only as far as your body allows.
    Open the chest.
    Hold fo...
  63. Inhale arms up
    Place hands on lower back
    Pressing through the feet
    Full breath
  64. Place the hands on the lower back/hip area.
    Gently arch the back only as far as your body allows.
    Open the chest.
    Hold for 2-3 breaths.
  65. Cactus the arms out, pressing the heart open

    If comfortable reach the arms on the low back for this gentle backbend

    Remember to breath
  66. standing, engage the belly button to the back spine. feel the feet firmly planted on the floor.
    legs engaged bring your palms to the low back. inhale and exhale lifting chest and chin up.
    DO NOT BEND FROM THE LOW BACK. this is a small but effective chest opener, just lift the chest and chin just...
  67. ARDHA CAKRASANA - Half wheel pose

    1. Support the back at the waist with your palm, fingers pointing forward.
    2. INHALE, bend backwards from the lower back, drop the head backwards, strechting the muscles of th neck.

    BENEFITS: flexible spine, promotes circulation to the head, strengthens neck ...
  68. Variation (Sheri G)

    right leg f/w - knee bend - hand on hip
    weight into left leg - arm raises/lengthening through front to extend front of body

    - no pinching in lower back

    repeat other side
  69. bring your hands to your lower back
    heel of the hand on your back waist
    fingers pointing down touching the sacrum
    use them as a guide to lengthen your tailbone
    broaden through the chest
    squeezing the shoulder blades together
    lift through your heart-lift your heart to meet your chin
    backbend
  70. .A. Release and come to stand with feet together in simple Tadasana and take a few breaths.

    B. Inhale and place the palms on the lower back close to the hips, and as you exhale take the head behind you throwing it gently back.

    C. Inhale again and push the lower back inside while taking the che...
  71. FIRST PART : WARM UP BEFORE THE CLIMB

    It is very important to understand the need to warm up the bodies various muscles in order to improve the blood circulation. Warming up poses should focus on the shoulders and the legs as the muscles used for climbing are all related to the shoulders and the ...
  72. From prayer squat, stand up and return to mountain pose. Establish a strong base and lift out of low back. Lift out of low back. Hold for 3-5 breaths.
  73. Establish a strong base. Lift out of lower back.
  74. Establish a strong base and lift out of low back.
  75. Enliven your legs by engaging the quads, Exhale, place your hands on your lower back, fingers pointing down or place as fists. Inhale, Lift up through your sternum, shoulders back and relaxed. Exhale, walk your gaze back. Inhale up and turn to left facing the long side of your mat.
  76. Place your hands at your sacrum to support your lower back. Ground all four corners of your feet, place a slight bend in your knees, and engage the muscles of your thighs and glutes as you gently press your hips forward while simultaneously looking up and lifting your chest towards the ceiling.
  77. Great heart opener. Press fee into ground. Stand tall and lift kneecaps feeling skin to muscle, muscle to bone.. Roll shoulders up, back, and down. Hands on small of back. Inhale lift chest.. Exhale and press hips forward bend back extending spine, creating space between the vertebrae. Inha...
  78. 1) Consciousness on the (i) spine, (ii) raja pranayama, (iii) observe the quality of your thoughts in this posture.

    2) Very slow inhalation/exhalation. But if you feel dizzy do it with lungs empty.
  79. 1) Consciousness on the (i) spine, (ii) raja pranayama, (iii) observe the quality of your thoughts in this posture.

    2) Hold for 3 - 5 rounds of slow inhalation/exhalation.
  80. Caution: lower spine and vertigo
  81. Spine rotations.
    5 x half rotations on each side
    5 x full rotations on each side
    5 x full rotations on each side
  82. Camel Pose

    Bring hands to the back, and place hands on hips. Place hands either palms facing in or out, whichever is more comfortable for the wrists.
  83. Stand tall in Mountain Pose. Extend the arms upward and gently arch the back. May also place the hands on the hips instead.
  84. Bring hands on hips as in Camel Pose.
    Support the kidneys which are in lower back.
  85. From Mountain (Tadasana), the arms are lifted up toward the sky arching the back slightly. The palms are open and face each other with the fingers spread wide. The pelvis is tucked. The ribcage is lifted. The gaze is toward the sky.
  86. Place your hands in the small of your back , tilt your head back, squeeze the shoulderblades together
  87. From tadasana
    3x
    Inhale to standing backbend
    Exhale to tadasana

    Move and breathe
    Counter

  88. Sustain for 3 breaths 2X

    Static
    Heart opener
  89. From mountain pose, place the hands at your low back with fingers pointing down.
    Inhale place your hands at your waist with fingers pointing down and spread wide across the chest and move your elbows closer together behind you.

    Take an inhale as you lift up through the crown of your head and f...
  90. Taking your hands to your waist, squeeze the elbows closer together and gently push the hips a bit forward.

    Lift the heart to the ceiling, keep your feet grounded, and look for the wall behind you.

    Only go back as far as you can go and STILL BREATHE. If you can not breathe you have gone too ...
  91. Taking your hands to your waist, squeeze the elbows closer together and gently push the hips a bit forward.

    Lift the heart to the ceiling, keep your feet grounded, and look for the wall behind you.

    Only go back as far as you can go and STILL BREATHE. If you can not breathe you have gone too fa...
  92. hands support lower back
    engage core
    lift heart to ceiling
  93. Standing Backbend, you have a couple options here,

    1. Place the palms on the low back/sacrum with the fingers pointed down or facing up. Press into the feet, pull up the knee caps, and squeeze the thighs and buttocks.

    2. On an exhale, press the hips forward and begin to arch the torso backwar...
  94. Aide a disciper les raideurs dans le dos
  95. I: arms up, gaze to hands
    E: slight back bend
    I: arms up.....
  96. Placer les mains sur les hanches, les pouces sur les reins. Et à l'expiration, emmener le buste vers l'arrière, le bassin légèrement vers l'avant au-dessus des pieds.
  97. from mountain pose place your hands on your lower back near the sacrum, fingers face down towards the floor
  98. Bend lightly from behind the shoulder blades. Keep lower back long and neutral.
  99. Keep the low back long. Draw shoulder blades together and bend from behind the shoulder blades, slowly and mindfully. Think of this as a heart-lift more than a back bend.
  100. Place hands to small of back (fingers pointing up or down), and energetically press hips downward and keep feet rooted and thighs strong as you lift heart space/ sternum upward. Keep neck long, looking up at ceiling. Hold for 3-5 breaths.
  101. Place the palms on the low back/sacrum with the fingers pointed down or facing up. Press into the feet, pull up the knee caps, and squeeze the thighs and buttocks.

    2. On an exhale, press the hips forward and begin to arch the torso backwards. Keep the head looking forward, or if it feels safe le...
  102. 1. Place the palms on the low back/sacrum with the fingers pointed down or facing up. Press into the feet, pull up the knee caps, and squeeze the thighs and buttocks.

    2. On an exhale, press the hips forward and begin to arch the torso backwards. Keep the head looking forward, or if it feels safe ...
  103. Place hands on back fingertips pointing toward feet
  104. A. Release from Shoulder Stretch Hands Behind pose and come to stand in simple Tadasana taking a few breaths to relax the breath.

    B. Inhale and place the palms on the hips close to the lower back while bending the elbows, and push the lower back in and stand taking a few breaths.

    C. Inhale aga...
  105. A. Moving a step further with the challenge, release from Ardha Uttanasana with blocks and slowly inhale and placing the hands on the lower back close to the hips, take the torso is a slow back bend like in Ustrasana.

    B. Here while going back with the torso go slow taking the neck and the head ba...
  106. Be aware if have any of the following:
    Neck injury
    Heart issues such as high blood pressure
    Vertigo

    Inhale and take the neck, shoulders and the chest backwards, placing the hands at the hip for better support.

    Exhale completely at the pose and begin a slow breathing watching the chest and t...
  107. - kleine Rückwertsbeuge

    - Handflächen unteren Rücken

    - wir tragen oft emotionelle Lasten oder sonstige Lasten auf unseren Schultern. In der Rückwertsbeuge kannst du deine Lasten vl nach hinten abfließen lassen

    - wichtig ist, dass du hier nicht zu sehr ins Hohlkreuz gehst
  108. Imagining you had a block in between your thighs, adducting your inner quadriceps, engaging your core and inhale opening your heart for a gentle back bend.

    exhale return to center
  109. inhale and stretch your arms out to the side and overhead into Reach your heart and arms to the heavens, sending your greeting to the sun.
  110. Exhale; into the backbend. Front hip 'points', navel and heart lifting, shoulders and crown 'reaching' back. Imagine drawing the spine deeply into the body
    Inhale: to upright

  111. keep arms overhead fora stronger stretch
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