If you’re a yoga teacher or an experienced practitioner, adding gentle, fully supported backbends to your sequences can be a game-changer. With the right props and mindful pacing, these restorative heart openers can release tension, deepen breathing, and stabilize mood.
Benefits of Supported Backbends
Simple and supported backbends are particularly beneficial, acting as a natural remedy for accumulated tension and the “closed chest” syndrome. After practicing, you’ll feel open, light, and breathe more deeply.
Some key benefits include:
- Enhancing oxygenation through deeper breathing
- Stimulating abdominal organs
- Improving blood circulation
- Counteracting the effects of prolonged sitting
- Boosting energy and improving mood, especially in cases of depression
Mistakes to avoid when practicing backbends
It’s crucial not to approach these poses too aggressively. Inviting students to “open their heart at all costs” can be counterproductive. When dealing with stress or heavy emotions, expansion should happen gradually.
Additionally, keep in mind that our bodies, often accustomed to slouching for hours, need a smooth transition. Rapid, intense backbends can overstimulate the nervous system and prevent the relaxation we seek.
Extra precautions:
- Avoid backbends where the head is slightly inverted (lower than the heart) if you have a cold or sinus congestion to prevent ear infections.
- Be cautious of certain positions, like lying on a block under the shoulder blades, especially if the floor is cold.
Progressing with intention and care
Backbends in Restorative Yoga should be practiced intentionally and progressively, lifting restrictions that block full, deep breathing.
Think of it as a powerful yet gentle process: by allowing the ground to support us and releasing tension, the belly softens, the ribcage opens, and the breath naturally deepens — with no effort needed.
Tips to support your body and enhance chest opening
For a truly relaxing posture, the body must feel fully supported. Here are three techniques from my restorative yoga training to optimize this posture:
Add weight on the head
Place a yoga block on your forehead to provide gentle pressure. This helps calm the mind and ground you.
Extra tip: Rest your hands on two identical cushions to prevent tingling and promote optimal circulation.
Support the ankles
Slide a rolled blanket under the Achilles tendons. This helps the legs naturally extend and releases tension in the calves and knees, allowing you to stay longer in the pose without discomfort.
The complete setup: a cocoon of support
- A folded blanket placed along the spine, from the lower shoulder blades to the knees, supports the back and encourages gentle spinal extension.
- A strap around the shins maintains a slight internal rotation of the legs and promotes natural spinal opening.
- A sandbag on the hips provides a grounding sensation that promotes deep relaxation.
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FAQ – Supported Backbends in Restorative Yoga
How long should I stay in a restorative backbend?
Start with 3–5 minutes. As your body feels more supported and your nervous system adapts, you can stay 8–12 minutes or longer. The key is comfort — not duration.
Can I practice supported backbends every day?
Yes. Daily short sessions (5–10 minutes) are safe and highly beneficial, especially as we age, to counteract hyperkyphosis. The goal is nervous system regulation, not stretching.
What if I feel tingling in my hands or arms?
That means the shoulders or plexus area are under tension. Support both forearms on equal-height cushions to relieve compression and allow freer circulation.
Which props are essential for this practice?
At minimum: two yoga blocks, a strap, four blankets, and an eye pillow. Optional props include a sandbag on the hips and two pillows for the arms.
Are supported backbends safe for everyone?
Avoid or adapt supported backbends in the following cases:
- Pregnancy
- Menstruation
- Sinusitis or nasal congestion, as positions with the head below the heart can increase pressure.
- Gastroesophageal reflux (GERD) or digestive sensitivity, since elevation of the chest can aggravate symptoms.
- Spondylolysis or spondylolisthesis, where spinal extension may worsen instability.
- Chronic neck pain or cervical injuries
- Retinal detachment or glaucoma, due to increased intraocular pressure in certain angles.
Always prioritize ease and breath over depth. The essence of Restorative Yoga is comfort and safety — if in doubt, modify the posture, reduce intensity, or consult your teacher or healthcare provider before practicing.
Audrey Favreau is an international Restorative Yoga teacher-trainer and author, founder of RestorativeYoga.online. She teaches evidence-based Restorative Yoga trainings and writes about the science of rest, the nervous system, and women’s health. Her upcoming book The Teacher’s Guide to Restorative Yoga will be published by North Atlantic Books in summer 2026.
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