Standing Backbend anatomy

Standing Backbend · Hasta Uttanasana · Tư thế ngả sau đứng

Standing Backbend mainly works quadriceps, gluteus maximus, erector spinae, deltoid; it stretches rectus abdominis, obliques, iliopsoas, rectus femoris; transversus abdominis, adductors, gluteus medius stabilize.

Opening the 3D model…

Steps two and eleven of the Sun Salutation. From Mountain Pose, with the feet parallel and hip-width apart or together, reach both arms straight overhead, shoulder-width apart, palms facing each other. Inhale, lift the breastbone and lean gently back into an even curve from the hips to the fingertips, with most of the bend in the upper back; the pelvis stays neutral, the buttocks lightly firm, and the hips move forward only a few centimeters. The neck continues the curve of the back, the gaze rises toward the hands and the shoulders stay away from the ears. The front of the body lengthens (rectus abdominis, iliopsoas, rectus femoris) while the upper-back erector spinae, gluteus maximus and quadriceps work and the deltoids hold the arms up. A moderate range is enough, the trunk about 15–25 degrees from vertical; with low back or neck pain, make the bend smaller.

Muscles in this pose

Working (contracting): Quadriceps, Gluteus maximus, Erector spinae, Deltoid, Trapezius, Serratus anterior, Triceps brachii

Stretching: Rectus abdominis, Obliques, Iliopsoas, Rectus femoris, Latissimus dorsi, Pectoralis major, Sternocleidomastoid

Stabilizing: Transversus abdominis, Adductors, Gluteus medius, Tibialis anterior, Tibialis posterior, Multifidus, Rotator cuff

Why these muscles work or stretch

• Quadriceps · Working (contracting): Contracts gently to keep the knees straight and lift the kneecaps
• Gluteus maximus · Working (contracting): Firms lightly, extending the hips and keeping the tailbone down
• Erector spinae · Working (contracting): Especially in the upper back: extends the spine and lifts the breastbone into the curve
• Deltoid · Working (contracting): Holds the arms up overhead
• Trapezius · Working (contracting): Rotates the shoulder blades upward; the lower fibers keep the shoulders away from the ears
• Triceps brachii · Working (contracting): Straightens the elbows
• Rectus abdominis · Stretching: Lengthens along the curve while still working lightly to control the lean back
• Iliopsoas · Stretching: The hips extend slightly as they move forward a little
• Rectus femoris · Stretching: Its hip portion lengthens slightly with hip extension; the rest of the quadriceps keeps the knees straight
• Sternocleidomastoid · Stretching: The front of the neck lengthens as it follows the curve, still holding lightly so the head does not drop back
• Transversus abdominis · Stabilizing: Draws the lower belly in, supporting the lumbar spine so the bend does not collapse into the low back
• Tibialis anterior · Stabilizing: Keeps the body from tipping back onto the heels
• Tibialis posterior · Stabilizing: Supports the arch of the foot

Practice cues

• Root the feet, firm the thighs lightly, knees straight but not locked
• Inhale and lift the breastbone before you lean back; keep the curve in the upper back, no hinge at the waist
• Draw the lower belly in lightly, tailbone down, hips forward only a little
• Shoulders away from the ears, neck long and following the curve, gaze up toward the hands

Benefits

• Lengthens the front of the body: abdomen, chest and front of the hips
• Improves upper-back extension and may help counter slouching from long sitting
• Trains the back, buttock and thigh muscles to keep the body steady while leaning back
• Opens the shoulders and the sides of the trunk for a deeper inhale; prepares for deeper backbends

Cautions / contraindications

• Low back pain: lean back only a little, or place the hands on the hips and lift the chest instead of bending deeply
• Neck pain or cervical spine wear: keep the head upright, gaze forward, do not tip the head back
• Shoulder injury: bring the hands to the hips, or raise the arms only to a pain-free height
• Uncontrolled high blood pressure, dizziness or pregnancy: keep the range small, hold briefly, move slowly

Easier variations

• Place the hands on the hips or lower back, fingers pointing down and elbows drawn back, then lift the chest and lean back gently
• Keep the trunk upright as in Upward Salute, only lifting the breastbone and the gaze

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 26/10/2026

Related poses

• Warrior I Virabhadrasana I
• High Lunge (Crescent Lunge) Ashta Chandrasana
• Low Lunge Anjaneyasana
• Two-Legged Inverted Staff Pose Dvi Pada Viparita Dandasana
• Half Wheel Pose (Crown on the Floor) Ardha Urdhva Dhanurasana
• Wild Thing Camatkarasana

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