Backbend Practice

About This Class

This energizing backbend-focused Flow class guides students through a carefully layered sequence designed to awaken the chest, thoracic spine, shoulders, hip flexors, and core while cultivating a strong, conscious Ujjayi breathing practice. The class opens supine with breath awareness and Samavrti (balanced breath) before moving into dynamic Bridge, Cat-Cow transitions, and a modified Surya Namaskar series featuring Cobra and Upward Facing Dog. Standing work includes Warrior One with interlaced fingers, Chair Pose, Warrior Two, Triangle, and Half Moon — all framed as backbends and breath-expansion opportunities. Cardiovascular intensity is introduced through lunge-switch hops and dynamic Vinyasa (Upward Dog–Chaturanga cycles with toes curled under). Wall-supported L-shape pose and Handstand prep build upper-body strength and spatial awareness before the class climaxes in Urdhva Dhanurasana (Wheel Pose), with Bridge as an accessible alternative. Cool-down includes Locust, Bow, supine leg extensions, Supta Dandasana, Navasana, spinal twists, and Figure-Four/Thread-the-Needle hip openers, closing with an extended Savasana and a heart-centered seated meditation. Breath elongation (4–8 second inhales with brief retentions) is the primary tool used throughout to deepen poses, build energy (Brahmana), and anchor mental focus.