Why and How to Use Yoga Backbenders: A Complete Guide


What is Yoga Backbenders?

Yoga backbenders are a type of yoga pose. It is also known as backbends, that are an important part of yoga practice. This pose involves making an arc backwards by bending the spine. A concave curve shape is formed in the front of the body during this pose. It offers a range of benefits including physical, Mental and emotional well-being.

Why Choose Yoga Backbenders bench?

Yoga Backbenders bench also known as yoga bench or yoga backbender prop, are used to perform back bend poses better. Several reasons listed below make the yoga backbenders a great value addition to your yoga practice, making you perform the poses better.

  • Support:  

Yoga backbenders bench provide huge support and stability for the backbend poses. Backbenders bench provide a surface to lean and hold onto. So, with these, you can explore how deep you can perform the backbend poses such as wheel pose or camel pose without having to worry about getting hurt. It is very beneficial to those who are new to these poses or have limitations in flexing their back.  

  • Comfort: 

As discussed above, for people who are new or have limitations in flexing their back, backbenders bench can be of huge help. They provide comfort to your back and shoulders with their padded and user-friendly design surface.  

  • Alignment: 

Yoga poses should be performed in better alignment to reap their full benefits while minimizing the risks like strain or injury involved in performing them. Using props like backbenders bench can help you achieve better alignment when you perform backbend poses.  

  • Safety: 

Unlike other yoga poses, backbends can be challenging to perform. Any misalignment or overextension during the pose can pose a risk. Yoga backbenders are beneficial for practicing these poses by providing a controlled environment. 

  • High-end Practice: 

Yoga backbenders improve flexibility and confidence in performing backbend poses. Beginners who are new to these poses can use backbenders to gradually progress from milder backbends to deeper poses. 

  •  Flexibility:  

Yoga backbenders are adjustable and can be customized to meet individual needs. The angle and height can be easily adjusted for comfort, making it suitable for people of all experience levels to perform backbends with the best form possible. In addition to backbend poses, backbenders can also be utilized for other yoga poses such as leg lifts, seated stretches, and various activities. 

  • Stress Reduction:  

Mindfully performing backbend poses on a backbender bench can help relieve tension in the shoulders and chest. This is especially helpful for people who experience stress or spend a lot of time sitting at a computer.   

Benefits of Yoga Backbenders Bench:

Apart from the above-mentioned reasons as to why backbenders bench is a must have prop in yoga practices, it offers various other benefits which are mentioned below.

  • Relieve back pain
  • Stretch chest and shoulder muscles
  • Stretch pelvic and abdominal organs and muscles
  • Practice Backbends
  • Practice Forward Bends
  • Relieve Stress and Hypertension
  • Therapeutic Benefits
  • Mental and Emotional benefits
  • Chest Expansion
  • Beginner-friendly
  • Improved Spinal Flexibility

Relieve back pain:

Individuals with back pain can benefit from using a Yoga backbender bench. This type of bench provides support and improves alignment for backbend poses, avoiding any potential discomfort and promoting better back health.

Stretch chest and shoulder muscles:

Backbend poses stretch the muscles in the shoulders and chest. Using a backbender bench enhances the stretching of these muscles and improves posture by relieving stress and tension. This is especially beneficial for individuals who spend long periods of time sitting.

Stretch pelvic and abdominal organs and muscles:

In addition to the shoulder and chest muscles, backbend poses also stretch and open the muscles in the pelvic and abdominal regions. Yoga Backbenders bench can greatly benefit from these poses to improve their flexibility and mobility.

Practice Backbends:

As the name suggests, the main purpose of the backbender bench is to provide support for backbend poses. It helps yoga practitioners practice various backbend poses such as Cobra Pose, Bridge Pose, Camel Pose, etc.

Practice Forward Bends:

Similar to backbender benches, there are forward benches that are modeled to perform forward bends. These benches stretch and provide flexibility to the spine.

Relieve Stress and Hypertension:

Yoga in general is the best practice to relieve stress and tension from the body. The backbend poses open the heart which is linked to emotional release and his inturn helps to reduce the blood pressure.

Therapeutic Benefits:

Individuals who have back pain or injuries can benefit from the therapeutic support of backbender benches. These benches eliminate discomfort and offer relaxation.

Mental and Emotional benefits:

As discussed earlier, Yoga backbend poses are associated with opening the heart. This can lead to an emotional release, allowing for the release of pent-up emotions.

Chest Expansion:

Yoga back-bending poses involve stretching and expanding the chest. This improves breathing and enhances lung capacity. Individuals dealing with respiratory health issues can use backbender benches to improve their health.


People who are new to backbend poses can make use of yoga backbender benches. They are very helpful in supporting beginners to practice the yoga backbend poses and provide stability and confidence.

Improved Spinal Flexibility:

Yoga Backbender bench, if used on a regular basis can help to flex the spine and tackle the effects of bad posture.

How Yoga Viparita Dandasana Bench/Large Backbenders Will help you with Backbends?

The Yoga Viparita Dandasana Bench, also known as large backbenders, is a backbend yoga prop. It is designed to support a specific type of backbend yoga posture called the Yoga Viparita Dandasana or Inverted Staff Pose. This prop eliminates discomfort and provides better alignment and stability while practicing the pose.

Advanced Backbend Variations with Yoga Backbenders:

An advanced backbend involves a deep and challenging backwards-bending pose that requires considerable flexibility, strength, and practice. Due to their intensity and complexity, the advanced backbends demand both highly focused physical and mental preparation. However, the complications can be reduced in a strategic way by using the Yoga Backbenders. The specialized yoga backbend tools enable practitioners to comfortably engage in complex advanced backbends.


Vrischikasana, also known as Scorpion Pose, is an advanced yoga pose that combines elements of back bending and inversion. In this pose, the practitioner begins in a forearm stand and then bends the legs backwards, bringing the feet towards the head. The pose resembles a scorpion with its tail arched over its body.

In Vrischikasana, one starts by placing the forearms on the mat, ensuring that the elbows are directly under the shoulders. The legs are lifted off the ground, transitioning into a forearm stand, where the body becomes inverted, relying on the support of the forearms and shoulders.

As the knees bend, the heels approach the head, facilitating a gentle arch in the back, resulting in a profound backbend. Balance is sustained through the engagement of the core and the stabilization of the shoulders.

In its complete form, the head hangs freely, and the gaze is directed toward the floor, culminating in the distinctive expression of Scorpion Pose.

Dwi Pada Viparita Dandasana

In the language Sanskrit, ‘dwi’ means ‘two,’ ‘pada’ means ‘feet,’ ‘viparita’ means ‘reverse’ or ‘inverted,’ and ‘danda’ means ‘staff.’ So, Dwi pada viparita dandasana is also known as the Two-Legged Inverted Staff Pose in English.

This pose begins with lying on the back. The hands and feet are brought close to the torso, as in an upward bow, and the body is lifted such that the crown of the head rests on the floor.

The legs are then straightened into a two-legged pose and the hands are arranged as a yoga headstand (Sirsasana)

Eka Pada Viparita Dandasana

Eka + Pada + Viparita + Danda + Asana = one + leg or foot + inverted or reverse + staff or stick + pose

Eka Pada Viparita Dandasana (One Legged Inverted Staff Pose) is a dynamic pose that combines strength and flexibility, offering a unique stretch to the front body while promoting balance and stability. This yoga posture stretches the entire front body and creates an opening in the chest.

The pose involves a deep stretch throughout the front of the body. The abdomen arches upward toward the sky, engaging the core muscles. The chest expands, promoting an open and lifted posture.

In this pose, one leg extends straight upward, reaching toward the sky. The other leg is drawn close to the torso, emphasizing flexibility in the hip region. Hands are firmly planted on the floor, supporting the body, and positioned near the torso, offering a stable base.

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