Last updated: December 21, 2023
What Does
Anuvittasana Mean?
Anuvittasana is the Sanskrit term for 'Standing Backbend Pose.' It is a heart-opening asana, suitable for beginners.
Follow these steps to enter this pose:
- Begin in Tasasana (Mountain Pose).
- Place your palms on either side of your sacrum (at the base of your spine), with fingertips pointing down.
- Press into your feet, slightly lift your kneecaps and engage your thighs.
- Press your hips forward as you arch your torso backward.
- Tuck your chin in, and either gaze forward or up to the sky.
- Support your weight with your hands, whilst keeping the lower body strong and stable.
Anuvittasana should be held for at least five to seven deep breaths. To release from the pose, it is important to keep a soft bend in the knees and support the lower back with your hands.
Yogapedia Explains Anuvittasana
Anuvittasana helps to open the front of the body and prepare for deeper back bending postures. It helps to strengthen the lower back, as well as bolstering the cardiovascular and respiratory systems. Regular practice of this pose will improve general posture and flexibility.
In order to deepen this pose, it is possible to walk the hands down the back of the thighs, though this requires a great deal of core strength and flexibility. A further modification is to interlace the fingers behind the back, with index fingers pointing down. Anuvittasana should not be practiced by those with recent or chronic injury to the hips, lower back or neck.
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