Supine bound angle pose - yoga

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

Nolan Lee DC, E-RYT, CES, PES

A yoga teacher recently messaged me, saying, “I had someone tell me that I was wrong to put my students in 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.” 

Woman practicing yoga knees to chest counterpose to backbend

Supta Baddha Konasana vs. Knees-to-Chest

To answer the question, I wouldn’t say that it would be wrong to use Supta Baddha Konasana (Reclining Bound Angle Pose) after a backbend. It feels great! Supta Badha 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. 

Woman practicing supta baddha konasana reclined bound angle yoga pose

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

Counter pose for backbends, knees bent, or knee bent and one leg straight

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 Counter pose for backbends, knees bent, or knee bent and one leg straightabdominal 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!

Here are some more yoga practice tips from Dr. Nolan Lee and YogaUOnline: Does Twisting Wring Out Your Spine, Release Toxins and Aid Digestion? The Facts About Spinal Rotation.

Study with YogaUOnline and Tias Little -  The Spine as a Sacred Channel - Creating a Body of Light, Vitality and Energy​.

Reprinted with permission from Dr. Nolan Lee's

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.





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