Backbend

This Foundations plan is the first phase of this 3-part backbending program. We recommend completing this plan to build a solid foundation for the later phases. In this plan, I introduce a series of backbending postures that create a strong foundation for all future backbending. I provide detailed instruction for the movements in a way that is accessible to all levels, regardless if you are flexible or stiff, are advanced or have never backbended before. Furthermore, the videos in this series ensure the proper progression for backbends to be performed safely and with grace. I like to use these poses and sequences to build muscular endurance for the muscles on the backside of the body and to properly warm up the body for the backbends in the intermediate and advanced series. Taking time to focus on being present and breathing into my backbends has not only changed my physical practice but within my backbending practice, I have found security and peace of heart.
I look forward to sharing this precious journey with you.

This is the second phase of a 3-part backbending program. This phase builds on our Foundations plan and begins to incorporate the arms overhead in our backbends. It also introduces intermediate backbend poses to improve spinal flexibility and strengthen backside of the body including Ustrasana (Camel Pose), Dhanurasana (Bow Pose), Dhanurasana Variations, Eka Pada Rajakapotasana, Natarajasana (Dancers Pose), and finally Kapotasana (Full King Pigeon).

Prior experience with backbending is preferred and we recommend completing the Backbend Foundations plan to become familiar with the relevant poses and movements before beginning this plan.

This is the third phase of a 3-part backbending program. This phase builds on our intermediate backbend series and introduces advanced backbend poses including Eka Pada Urdhva Dhanurasana (One Legged Wheel Pose) and Vrschikasana (Scorpion Pose). It also that introduces difficult backbend transitions like kicking over from Viparita Dandasana (Inverted Staff Pose) or Urdhva Dandasana (Wheel) or transitioning from Ustrasana (Camel Pose) and Urdhva Dhanurasana (Wheel Pose).

Prior experience with backbending is preferred and we recommend completing the Intermediate Backbends plan to become familiar with the relevant poses and movements before beginning this plan.