Progressive Backbends

In this practice we build strength in the back body and learn how to align the pelvis in backbends.

Focus on technique and move with lots of presence. Warm up first with the Rise and Shine class or a few rounds of sun salutations. The class also works the spine and the hamstrings. Level 2, with a block and a strap.

In this practice we build strength in the back body and take the next step after Back Strength.

Focus on technique and move with lots of presence. Warm up first with the Rise and Shine class or a few rounds of sun salutations. Work for the lower back, the upper back, the spine and the glutes. Level 1-2, no props needed.

In this practice we build strength lying on our back, preparing step by step for Chakrasana, Wheel Pose.

We work the lower body first, then the upper body, and finally bring both together for an even opening through the whole front body. The glutes, hamstrings, hip flexors and shoulders all get their share. Level 2, no props needed.

In this practice we move more actively into backbends, using active flexibility and engaging more muscle groups so the body is fully supported in the backbend.

This kind of strength lets you move through transitions that involve backbends with much more ease. Work for the glutes, hip flexors, hamstrings and spine. Level 2, no props needed.

In this practice we bring the shoulders actively into play to open the chest, the armpits and the front of the neck.

This way of using the shoulders is essential for backbends, and it counters all the pushing we otherwise do in yoga. Level 2, with a block.

In this practice we work gradually towards dropping back into Wheel Pose, Urdhva Dhanurasana.

We use the wall as a prop to build strength and mobility. You should be able to do Wheel Pose comfortably before you take this class. Work for the whole back, from the lower back to the upper back. Level 2-3, with a wall.