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A deep backbend, like Urdhva Dhanurasana Upward Bow pose , can be a glorious expression of balanced strength and flexibility; but cranky joints and stiff muscles will sometimes make the reality more exhausting than exhilarating. Warming up your muscles first not only will help backbends feel vibrant and energizing, but will protect your spine by opening your hips, chest and shoulders. Your lower back and neck bend backward easily; however, the spine of your upper back, called the thoracic spine, is much less supple. When tight chest and belly muscles bind the thoracic spine, your lower back and neck may bend too much -- a common catalyst of pain in backbending poses. Likewise, if your shoulder and hip muscles aren't warmed up, your lower back and neck can suffer.
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