Backbend Complete Mini Course

In a Reader’s Pose position (similar to Child’s Pose with arms extended forward), this movement involves gently shrugging the shoulders up toward the ears, then pulling them back down. It introduces scapular mobility and awareness in a supported, low-impact posture.

From Reader’s Pose, you shift your body forward and lower into a modified push-up, then press back into the starting position. This flowing movement builds arm and shoulder strength while encouraging spinal rhythm and mobility.

This dynamic movement flows from a modified push-up into an Upward Facing Dog-like position, encouraging spinal extension and shoulder opening while reinforcing pressing mechanics.

A gentle backbend version of Child’s Pose, this variation lifts the arms and chest slightly off the ground while keeping the hips back. It offers a low-load spinal extension in a relaxed posture.

In Bow Pose, you lie on your belly, reach back for your ankles, and lift your chest and thighs off the ground. This powerful posture builds active back strength and front body openness.

Starting in a tall kneeling position, this movement involves side-bending while sweeping one arm up and over in a circular “windmill” motion. It targets lateral spinal mobility, core control, and shoulder movement in a grounded, stable position.

A variation of the kneeling windmill performed with one leg extended to the side. This adds hip opening and balance, while further challenging core engagement and spinal mobility.

This flowing movement transitions from Downward Facing Dog into Upward Facing Dog, then back again. It teaches spinal articulation, shoulder stability, and rhythmic movement between flexion and extension.

In Camel Pose, you kneel with hips stacked over knees, arch the spine, and reach back toward your heels. It offers a deep, supported backbend that opens the front body and strengthens the posterior chain.

A dynamic variation of Camel Pose where you lower into and lift out of the backbend repeatedly, either touching your heels or just reaching toward them. This builds eccentric control, leg strength, and confidence in range of motion.

From a reverse tabletop position (hands behind, feet flat, knees bent), you lift the hips high and open the chest toward the ceiling. This controlled movement strengthens the posterior chain and improves shoulder

Starting from Downward Dog, Flip Dog involves lifting one leg and rotating the body open, stepping the foot behind to enter a heart-opening, back-arching position. This movement builds spinal fluidity, shoulder strength, and rotational control.

From a full Wheel Pose, you perform a small press through the arms to pulse the chest higher and increase extension at the shoulders and upper back. This builds both strength and endurance in the backbend.

Wheel Pose is a full backbend where you press up from the floor into an arch, supported by your hands and feet. It requires total-body strength, mobility, and awareness.

This dynamic and advanced variation involves bending and straightening the elbows while holding Wheel Pose. It increases load tolerance, strength, and endurance in the shoulders, arms, and core.