Backbend Mini Course

The Backbend Mini Course is your step-by-step path to a stronger, more flexible spine and a safe, beautiful wheel pose. Whether you’re starting with zero flexibility or already have a basic backbend, this three-level program builds the mobility, strength, and control needed to open your chest, lengthen your spine, and free tight hips and shoulders. Each level progresses at a manageable pace, combining targeted stretches with strength drills so your backbends feel supported, not strained. With video guidance, clear reps and holds, and a proven progression, you’ll gain confidence in moving into deeper ranges while improving posture, reducing stiffness, and unlocking new possibilities for your practice.

Complete Course

- Build from stiff back and shoulders to full wheel pose
- Follow safe, progressive steps to unlock mobility
- Improve posture, flexibility, and spine health
$25
Access to Levels 1-3
Lifetime Access
Self Paced
Trainer-Designed
No Equipment Needed

Level One: Pull-Up

- Stiff or limited in the shoulders, spine, or hips
- Cannot yet hold deeper backbend shapes
- Want to build flexibility and body awareness safely
$10
Lifetime Access
Self Paced
Trainer-Designed
No Equipment Needed

Level Two: Pull-Up

- Can hold gentle backbends (cobra, bridge) with control
- Working toward deeper positions like bow pose or supported wheel
- Want to open shoulders, chest, and hip flexors further
$10
Lifetime Access
Self Paced
Trainer-Designed
No Equipment Needed

Level Three: Pull-Up

- Comfortable in bridge, bow, and deeper stretches
- Ready to practice full wheel pose progressions
- Want to refine form, hold longer, and explore advanced variations
$10
Lifetime Access
Self Paced
Trainer-Designed
No Equipment Needed

FAQ

Absolutely. This course starts at Level One, which focuses on gentle mobility and strength-building for the spine, shoulders, and hips. You’ll work within your current range of motion, slowly increasing flexibility and control over time.
If you can already do bridge or wheel pose, Levels Two and Three will challenge you with deeper ranges, better form, and strength-based drills to make your backbends more controlled and sustainable.
In many cases, yes. This course is designed to strengthen the muscles that support your spine while increasing mobility in the areas that tend to tighten with age or inactivity. However, if you have a current injury or chronic condition, it’s best to check with your doctor before starting.

Nope! The wheel pose is the end goal, not the starting point. We’ll break it down into smaller skills, teaching you how to open your chest, strengthen your back, and mobilize your hips and shoulders so the full pose becomes safe and achievable.
Yes! Many people develop rounded shoulders and tight chest muscles from sitting and daily habits. The movements in this course open the front body, strengthen the upper back, and encourage healthier spinal alignment.
You’ll need a yoga mat and a set of yoga blocks for certain drills. That’s it—no fancy gear required.