Strength in Bending Backwards

About This Class

This dynamic flow class centers on "strength in bending backwards," systematically preparing the spine and supporting musculature for deep backbends. Byron opens with supine breathwork and a bridge-to-crunch warm-up that wakes the posterior chain and core, then moves through Malasana, Forward Fold variations with elbow-clasp, and Crescent Pose sequences alternating between rib-closing (core-engaged) and rib-opening (cactus-arm) shapes to teach the distinction between spinal flexion and extension. Standing flows incorporate Warrior sequences, Reverse Warrior, Extended Side Angle, Half Moon, and Triangle, each layered with twisting back-bend entries and optional binds. Challenging forearm and extended plank variations, scapular push-ups, and bird-dog progressions develop the shoulder girdle stability needed for deeper backbends. The class builds to Camel (Ustrasana), Bow (Dhanurasana), and Upward Facing Bow (Urdhva Dhanurasana) as peak poses, then winds down through supine hip openers, thread-the-needle, spinal twists, and Happy Baby before a full Savasana. Throughout, the instructor emphasizes diaphragmatic Ujjayi breath, core strength over passive back compression, and a non-competitive self-study approach.