Yoga Asanas render the body into various poses. Some of the yoga asana would render the whole body bending backward and forward. Such postures can be labelled as "back bend" and "forward bend" postures. The forward bends create length and space in the spine, counteracting compression, and their inward nature can promote introspection, while doing backbends one could experience a sense of freedom.

List of Asanas in Forward Bending Position
Forward bend must be done with care especially if anybody has tight hamstrings and hips. Here is some yoga posture that would require the body to bend forward:


•Ardha Padma Padmotanasana
•Janu Sirshasana
•Naman Pranamasan
•Pada Prasar Paschimottanasana
•Padangustasana
•Parshvottanasana
•Paschimottanasana
•Prasarita Padottanasana
•Shashankasana
•Balasana
•Upavistha Konasana
•Uttanasana
•Vyaghrasana

Benefits of Asanas in Forward Bending Positions
Asanas in forward bending positions has many benefits in both standing and sitting postures. These postures help to maintain the flexibility of the spine. It is helpful to increase the lungs capacity. Forward bending asanas improve the metabolic process of the body.

List of Asanas in Back Bending Position
The asanas in back bending position are essentially beneficial for the spine and abdominal muscles. Here is some yoga posture that would require the body to bend in backside.


•Bhujangasana (Cobra Pose)
•Shalabhasana
•Raj Kapotasana (King Pigeon Pose)
•Dhanurasana (Bow Pose)
•Ustrasana (Camel Pose)
•Grivasana
•Kandharasana
•Setu Bandhasana (Bridge Pose)
•Ardha Chandrasana (Half Moon Pose)
•Chakrasana (Wheel Pose)
•Prishthasana

Benefits of Asanas in Back Bending Positions
Asanas in back bending postures make arms and shoulders more powerful. The spine would get proper exercise, too. The waist would get maximum stretch in some of the postures. It could help in reducing back pain, too. These help in toning and strengthening the muscles supporting the spine and reduce risks of slip disc and other back ailments. The spinal nerves are rejuvenated and resultant positive effect helps all body organs and muscles. The sympathetic and the parasympathetic nerves are energized by the backward bending asanas. The blood circulation is improved and body waste removal process is improved.