--- title: "Master Backbends and Spinal Flexibility with Ajinkya Meher Yoga" description: "Learn safe backbending techniques like Chakrasana and drop-backs. Join Ajinkya Meher's yoga workshops in Mumbai to open your spine with expert guidance." canonical: https://mytribe.in/ajinkyameheryogashala/specialized-workshops/backbends-opening-the-heart-spine last_updated: 2025-09-30 --- # Backbends: Opening the Heart and Spine Tribe Verified · Expert-led backbend workshops in Mumbai By [Ajinkya Meher](https://mytribe.in/ajinkyameheryogashala) · Online & at 3 studios across Andheri West and Malad West, Mumbai · ₹1,800 per person (estimate) Part of [Specialized Workshops](https://mytribe.in/ajinkyameheryogashala/specialized-workshops). [View full gallery](https://mytribe.in/ajinkyameheryogashala/specialized-workshops/gallery) Backbends are not just about flexibility, they are about building the strength to open up safely. Whether you are working toward Chakrasana or finally mastering your drop-back, we use steady, guided practice to help you move past fear and find your alignment. ## Photos and videos - ![An old photo from 2016 of my hollow back Chakrasana. It's a good reminder of how far the practice has brought me and how it continues to evolve over the years.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/342a3bc5-5223-40d3-a864-fb7418a18f46) - [Video: Students practicing drop backs in our Malad West class. A good drop back comes from a strong Chakrasana and lots of practice with a wall to build confidence and reduce fear.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c753254-831a-4fcb-8eb6-ac4252573d16) - [Video: Working on hollow back variations in our Malad class. We use props like steps to elevate the feet, which helps in opening the upper back more effectively. It's all about the students' dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe26e7af-a5da-496f-83a3-690c787911fa) - [Video: Celebrating small achievements in our drop back class. That moment when a student trusts themselves enough to drop back is a big change. A happy class makes for a happy teacher.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3684f36f-bbb7-479d-ab95-65a0d300c396) - [Video: "Sore today, strong tomorrow." Our strong students in Malad West practicing Chakrasana drop backs. Consistency is key; it won't happen in one day, but one day it will happen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/082767be-2c0d-4e11-80c1-cf6aaa5c0571) - ![A student working on her wheel pose against the wall during a backbend intensive. The wall provides support and a target, helping to deepen the pose safely with correct alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/103ad3d2-40e2-49bf-8308-fe222ec20025) - ![Giving a gentle adjustment in Eka Pada Rajakapotasana (One-Legged King Pigeon Pose). Teaching is an art connected to the heart, and it's about guiding students to find growth in their practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e27eeaf5-1691-4f27-9bc9-bcc88feb287b) - ![Using a yoga wheel to support a student in a deep backbend. Props are our best friends in yoga, helping us to explore poses that might otherwise seem impossible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/940d2842-df80-4ab6-b97a-0f5ad6e891f6) - ![Guiding a student through the alignment of Eka Pada Rajakapotasana. My goal is to pass on the knowledge I've received from my teachers with an open heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9695a8a0-d3d0-41d3-b523-e61747332a3b) - ![A student using straps to work on Bhekasana (Frog Pose). This method helps to get a deeper quadriceps stretch and open the shoulders, which is essential for advanced backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab2b3d1e-563e-4ea8-9d5e-ea81c0d5b3f7) - ![A student demonstrating a beautiful Dhanurasana (Bow Pose) during our mentorship workshop. This pose requires open shoulders and a strong back, and her form is a testament to dedicated practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6395f39d-876e-4c7a-ad5d-9199c5a0e8f6) - [Video: This student is using a double strap method to work on his Bhekasana. This technique provides more control and allows for a gradual, deeper opening of the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac6bac21-82d3-49f0-9532-c26a2b16e074) - [Video: Practicing Eka Pada Urdhva Dhanurasana, or one-legged wheel pose. The key is to shift your weight more onto your hands, which makes the leg feel lighter and easier to lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe3e8097-5d3d-49a2-bf78-09503d8dffc8) - ![An old photo of me in Bhekasana, or Frog Pose. This is a powerful posture for opening the front of the body and preparing for deeper backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5647437d-74b5-42b2-9ca4-38f170cd2fc0) - [Video: The dance of the drop back. Here, a student gracefully prepares to drop back into wheel pose. This movement requires a lot of trust, practice, and a little bit of dancing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad577f3c-38a8-44b5-acfa-788f85ce606b) - ![A student holding a strong Chakrasana in our Malad class. Notice the straight arms and open chest, which are signs of a well-aligned and powerful backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ff2355a-5894-4dc8-b56e-786b042707c3) - ![A line of students moving into Chakrasana together. The energy of a group practicing together is powerful and motivating for everyone in the room.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef04bd4c-44d0-4d7e-b2a9-ba2562fa032e) ## About Backbends: Opening the Heart & Spine We don't just jump into deep arches. Whether you are learning to trust yourself for a drop-back or opening your thoracic spine for Chakrasana, we use wall support, blocks, and straps to make these poses accessible. It is not about reaching perfection in one day. It is about breaking down the fear, finding the alignment that works for your body right now, and building the strength to sustain the arch without strain. Backbending is often the most intimidating part of a yoga practice, but it is also where we find the most freedom. My approach is simple: be calm and kar kaam (do the work). We move away from the idea of the 'perfect' pose and focus on the mechanics of opening the heart and spine. ### Why Props Matter If your back feels stiff or you feel 'stuck' in a pose like Bhekasana or Dhanurasana, you are likely just missing the right support. In my workshops in Andheri West and Malad West, I emphasize the use of props like yoga wheels, blocks, and straps. These tools aren't a crutch; they are a bridge. They help you find length in the spine so you can breathe into the pose instead of holding your breath against the discomfort. ### The Drop-Back Journey Drop-backs are a big step in any practitioner's journey. It requires a mix of trust, core strength, and spinal mobility. We start with wall drills to remove the fear of falling. Once you understand the weight distribution, the movement becomes much lighter. We also spend time on physical spotting, so you know exactly how your body should move before you try it on your own. ### What to Expect * **Structured Drills:** We break down advanced asanas into smaller, manageable movements. * **Anatomy Focus:** Understanding why your body might resist a backbend, and how to work with it rather than against it. * **Community Support:** You will often pair up with fellow students. Seeing others work through the same challenges makes the process much less daunting. Consistency is the only secret. It won't happen in one day, but one day, it will happen. If you are ready to explore these postures in a safe, non-judgmental environment, join one of our upcoming sessions. ## About Ajinkya Meher I used to be the guy hiding in the back of the class, terrified of being seen. Yoga changed that for me, and now I want to help you feel that same freedom in your own body. I don't believe in forcing poses; I believe in meeting you where you are today—sore, stiff, or ready to fly—and building from there. 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