Backbending yoga poses are important because they strengthen our backs, promotes good posture and increase spine flexibility. It also stretches the abdominal muscles. Yet, it is very important to be completely warmed up before doing backbends. Remember that every child’s body is different and never think that they are flexible enough to do these poses easily. So, here are some kids yoga songs for you to warm up before these poses.
Bowl/Nest/Basket/Sleigh Pose:
Lying on your stomach with your legs hip width apart, bend your knees, feet up and towards your bottom. Sweep your arms around and grasp the outside of the ankles or feet. Lifting your head, try to raise the knees and chest higher. (Dhanurasana)
Broomstick/Superman Pose:
Lying on your tummy, take your arms stretched out in front of you on the floor. Raising your arms, chest, and legs from the floor as high as possible, balance on the pelvis. (Salabhasana)
Camel Pose:
Standing on your knees, toes can be tucked or long. Place your hands on your lower back, fingers pointing up or down. Pressing the hip bones forward, lift your chest to the sky. Arching your back, look up. (Ustrasana Variation)
Caterpillar Pose:
Coming on all fours, bend the elbows and slowly lower the chest and shoulders between the palms. Resting the chest on the floor, raise your hips up. Elbows closer to the rib cage, bring the chin to rest on the floor. Balance your body on your palms, chin, chest, knees and toes. (Ashtangasana)
Cow Pose:
Come to hands and knees. Raise the neck upwards, bringing the belly towards the floor while curving the lower back inwards. Extend the hip outwards and slightly upwards. (Bitilasana)
Dancer Pose:
Standing tall, lift your right leg up towards your bottom and grab it with your right hand. Lift your leg up to the sky. Pull the right arm and leg up so that they form a bow behind the back. Open the chest and shoulders feeling the stretch. (Natarajasana)
Fish Pose:
Extend your legs long and point your toes. Drop down onto your elbows, resting on your forearms. Slide your hands underneath your buttocks. Lift your chest up, letting the head rest lightly on the mat. (Matsyasana)
Look at the Sky/Standing Backbend Pose:
Place your hands on lower back fingers pointing down. Bring elbows together, shoulders down and back. Lift your chest up to the sky while arching back. (Anuvittasana)
Puppy Dog/Mole Pose:
On all fours, walk your hands to the front of the mat, bringing your forearms to the ground. Lower your chest towards the floor. Entire hips moving upwards, bring your face to rest on the floor. (Uttana Shishosana)
Seal/Wolf Pose:
Lying down on your tummy, place the palms on the floor close to your chest. Raising the upper body from the floor, stretch the arms out by pushing the palms on the floor. Keep your shoulders away from ears. (Urdhva Mukha Shvanasana)
Shark Pose:
Lying down on your tummy with face down, place your arms close to your body to the sides. Raise both legs from the waist. Raising your chest off the floor, extend your arms behind your back and clasp your hands together. (Salabhasana Baddha Hasta)
Sleeping Hero:
Sitting on your bottom, keep your knees together and spread your feet close to the hip. Placing the top of the feet on the ground next to your bottom, slowly walk your hands back leaning your body back. Bend your elbows to come down onto your forearms. Take your arms above your head stretched and place them on the floor raising the lower back away from the floor. (Supta Virasana)
Slide/River Pose:
Sit on the floor with the legs stretched straight in front. Place your hands on the floor behind you, fingers pointing towards your bottom. Pointing your toes, raise the entire body upwards. (Purvottanasana)
Snake Pose:
Lie on your tummy, bring the hands up by the side of the chest, push the hands into the floor and lift your chest up. (Bhujangasana)
Whale/Bridge Pose:
Lying on your back, bring the feet close to you bending both the knees. Place the arms on the floor besides you. Using the support of the arms and feet, raise the lower back high up towards the sky. The shoulders are firm on the floor. Then, slowly bring the entire body back to the floor. (Setubandha Sarvangasana)
Wheel Pose:
Lie down on your back with feet stretched and arms besides you. Bend the legs at the knee and place the palms on the floor backwards close to your shoulders. Lifting the elbows and forearms, press into your feet and hands. Lift your head and chest into the wheel. (Urdhva Dhanurasana)
Sphinx Pose:
Lying down on your belly and pointing your toes straight behind you, rest your elbows on the floor under your shoulders. Palms pressing and fingers spread, lift your head and chest off the floor. (Salamba Bhujangasana)
To practice these backbending yoga poses, you may like to combine them with some fun yoga games. Enjoy and make yoga fun for kids!