Yoga Balance for the Spine: What’s the Best Counterpose for Backbends

A yoga teacher recently messaged me, saying, “I had someone tell me that I was wrong to put my students in Reclined Bound Angle Pose (Supta Baddha Konasana) after backbending and that I should be putting them in ‘knees to chest.’ I’m curious as to what a chiropractor thinks about backbends and what counterposes are good for the spine.”
Supta Baddha Konasana vs. Knees-to-Chest Poses
To answer the question, I wouldn’t say that it would be wrong to use Supta Baddha Konasana after a backbend. It feels great! Supta Baddha Konasana feels good because it puts a little slack in the psoas muscles, which can pull your low back into extension if they are tight.
Putting your knees to your chest (flexion) is the opposite motion of a backbend (extension), but you don‘t necessarily need to use the complete opposite motion to counter a pose. Again, a supine knees-to-chest position works, but I wouldn’t consider it a must.
Easy Counterpose for Backbends
What we are really trying to do in a counter pose is to relax the muscles that you have just been working hard. Using the opposite motion usually does the trick by stretching those muscles, but simply restoring good breathing and spinal alignment (which both activate your core muscles) is very effective in relaxing the low back muscles that work hard in backbends.
Since most people really do way too much low back flexion already (i.e. sitting!), I often just put people in a position that allows for a neutral spine with abdominal breathing to counter a backbend. Just lying supine with knees bent usually works well for this. You can also bend one knee and straighten the other. This should help keep the pelvis neutral and ensure a more neutral lumbar spine.
Remember the pelvis and lumbar spine are intimately connected because of lumbopelvic rhythm, so neutral pelvis, neutral low back. Give this easy counter a try, and see how it feels!
Also, read...
Misalignment in Yoga Postures: Understanding the Five Movements of the Spine
Jul 23 – YogaUOnline staff
Mudra: The Power in Your Hands
Jul 22 – By: Matthew Taylor, Ph.D.
Book Review: How To Teach Yoga To Military Veterans
Jul 21 – By: B Grace Bullock, PhD, E-RYT 500
Related courses
Breath as Medicine: Yogic Breathing for Vital Aging
With Doug Keller
Yoga and Myofascial Release: Releasing Chronic Tension with the Bodymind Ballwork Method
With Ellen Saltonstall
Yoga and Detoxification: Tips for Stimulating Lymphatic Health
With Lisa Levitt Gainsley
Reprinted with permission from balancedflow.today

Dr. Nolan Lee is a yoga teacher and physical rehab specialist in Chicago, IL, with an extraordinary passion for understanding how the body moves and functions. Nolan has the unique ability to blend the science of anatomy with the art of yoga. With an active practice at this clinic, Balanced Flow Wellness, he practically applies yoga to restore and maintain health. Dr. Lee also holds a Master of Acupuncture degree and is a NASM-certified corrective exercise specialist (CES). He enthusiastically shares his knowledge of yoga and anatomy in lectures, workshops, and on his blog.
Recent articles
5 Benefits of Yoga’s Frog Pose (Mandukasana)
Aug 07 – By: YogaU Staff
Right Speech: 5 Guidelines for Mastering the Subtle Art of Mindful Communication
Aug 05 – Charlotte Bell
Warrior I Pose: The Peaceful Warrior
Jul 30 – Charlotte Bell
Categories
Upcoming courses
Breath as Medicine: Yogic Breathing for Vital Aging
With Doug Keller
Yoga and Myofascial Release: Releasing Chronic Tension with the Bodymind Ballwork Method
With Ellen Saltonstall
JOIN NOW!
Recent articles
Almost there...
Sorry, we couldn't find anything...
Beginning Yoga
5 Benefits of Yoga’s Frog Pose (Mandukasana)
Frog Pose (Mandukasana), is a powerful hip-opening yoga posture that offers a wide range…
Aug 07 – By: YogaU Staff
Yoga Teaching
Right Speech: 5 Guidelines for Mastering the Subtle Art of Mindful Communication
If you are brave enough to venture into online comment sections, you may feel…
Aug 05 – Charlotte Bell
Pose Library
Warrior I Pose: The Peaceful Warrior
In yoga, the Warrior poses are some of the practice’s foundational poses. The foundation…
Jul 30 – Charlotte Bell