--- title: "Advanced Backbends: Safe Techniques to Build a Flexible Spine" description: "Safely deepen your backbend practice with props and expert guidance at Delhi Ashtanga Yoga Shala. Learn advanced backbending techniques to build spinal flexibility." canonical: https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/advanced-backbends-building-a-flexible-spine last_updated: 2025-09-21 --- # Advanced Backbends: Building a Flexible Spine Tribe Verified · 10,000+ students trained in Delhi By [Ashtanga Yoga Shala](https://mytribe.in/delhi_ashtanga_yoga_shala) · At studios in Vikaspuri & Dwarka · ₹700 per person (estimate) Part of [Yoga Workshops and Retreats](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats). [View full gallery](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/gallery) Your spine is the pillar of your vitality. Whether you are aiming for full Urdhva Dhanurasana or simply seeking relief from daily stiffness, we use traditional props and specific alignment cues to open your back safely and steadily. ## Photos and videos - [Video: Backbends bring your body back into balance and improve posture. In my workshops, we use props like this back-bending chair to lengthen the spine, increase flexibility, and relieve tension safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af96f253-851a-4556-a8c7-896bb0b86d2e) - [Video: You are as young as your spine is flexible. This video shows students working on advanced backbends over a chair, a technique that allows for a deeper opening of the chest and shoulders with full support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57086447-f290-45bf-9bc3-410574b38eef) - [Video: I hope everybody loves backbends. Using a combination of a chair, blocks, and a yoga wheel, I guide students through advanced techniques to deepen their practice safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd010af0-a68d-4e07-9629-948d3d0cdc74) - [Video: This is a practice for the full pigeon pose, Eka Pada Rajakapotasana. This asana is a deep hip opener and backbend that stretches the thighs and glutes, stimulates internal organs, and helps alleviate lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54d7e299-a4d3-4c33-a7e1-a0d1390d0e86) - [Video: Here is another way we use a chair for advanced backbends. I am assisting a student in Bhujangasana (Cobra Pose) to help her open her back to the next level while keeping the foundation stable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5580a801-09df-4715-a3ec-76c467275513) - [Video: The yoga wheel is an excellent tool for advanced backbends. I am guiding a student through a deep stretch, giving instructions like "pair ko letao" (lay your feet down) to ensure correct form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c0e1570-6f42-4e65-bf07-3e9bc28a50b0) - [Video: Here, a student is using a yoga wheel and blocks to work on her back flexibility. I am observing and giving cues like "aur aise karo" (do it more like this) to help her refine the posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8ebba38-e877-4247-b0f7-780120e55be3) - [Video: With the help of the yoga wheel, this student is achieving a beautiful, deep backbend. My verbal cues and gentle adjustments help her move slowly and with awareness. "Very good, yes."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/174b91f9-40d9-4118-92d0-2161d9deb494) ## About Advanced Backbends: Building a Flexible Spine Most students struggle with backbends because they try to force movement from the lower back rather than opening the chest. In our workshops, we use Iyengar-style chairs and yoga wheels to support your weight, allowing your spine to lengthen naturally without compression. You will hear me counting *Ekam, dve, trini*... as we focus on specific alignment cues like *pair ko letao* (lay your feet down) to ensure your foundation remains stable while you explore deeper ranges of motion. ### Why Props Matter in Backbending Backbending is as much about trust as it is about flexibility. Many practitioners fear the sensation of falling backward or compressing their vertebrae, which causes the body to instinctively tense up. We use props not as a shortcut, but as a bridge to help you access the posture safely. ### Our Technical Approach * **Spinal Support:** We use chairs and blocks to create a stable arch, allowing you to breathe deeply into the pose rather than holding your breath to survive it. This is crucial for beginners who are still learning to engage their core while extending their spine. * **The Yoga Wheel:** This tool is essential for traction. It helps us roll out tension in the thoracic spine—the upper back—which is often the stiffest part of the body for office-goers and those who hunch over screens. * **Hands-On Guidance:** In our small group sessions, you get physical adjustments. You might hear me say, *'aur aise karo'* (do it more like this) or *'pairon ko ghumaao'* (rotate your feet), because subtle adjustments in foot placement or shoulder rotation make the difference between a strained back and a deeply opening heart. ### Philosophy Remember, *Yog se he hoga*. There is no magic pill for flexibility, only consistency. Whether you are working toward the full pigeon pose or just trying to touch your toes, we focus on progress, not perfection. Come to the mat, follow the breath, and let your body guide the way. *Khub acche se hanste hue*—enjoy the process. ## About Ashtanga Yoga Shala We believe taking care of your body is *aapka pehla kartavya* (your first duty). At Delhi Ashtanga Yoga Shala, we don't just teach poses; we guide you through the breath and movement with the same Sanskrit counting used for centuries. Come ready to work hard, laugh heartily, and see what your body is truly capable of. [See all of Ashtanga Yoga Shala's services](https://mytribe.in/delhi_ashtanga_yoga_shala) ## More from Yoga Workshops and Retreats by Ashtanga Yoga Shala - [Featured](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/featured) - [Hands-On Adjustments: Safe & Supported Practice](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/hands-on-adjustments-safe-supported-practice) - [Inversions & Arm Balances: Finding Strength & Focus](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/inversions-arm-balances-finding-strength-focus) - [Creative Practice with Props](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/creative-practice-with-props) - [Online Yoga Shala: Practice from Anywhere](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/online-yoga-shala-practice-from-anywhere) - [Yoga Retreats: Community & Nature](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/yoga-retreats-community-nature) - [Pranayama & Meditation: The Power of Breath](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/pranayama-meditation-the-power-of-breath) - [Our Community: Group Sessions & Fun](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/our-community-group-sessions-fun) - [Yoga Wisdom: Tips for Your Journey](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/yoga-wisdom-tips-for-your-journey) ## More services by Ashtanga Yoga Shala - [Corporate Yoga Programs](https://mytribe.in/delhi_ashtanga_yoga_shala/corporate-yoga-programs) - [Specialty Yoga Classes](https://mytribe.in/delhi_ashtanga_yoga_shala/specialty-yoga-classes) - [Ashtanga Yoga Classes](https://mytribe.in/delhi_ashtanga_yoga_shala/ashtanga-yoga-classes) ## Similar work from other experts - [Safe Spinal Health & Backbending Yoga with Props](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/spinal-health-the-art-of-backbending) by Harsha Nagaraj · Alignment-Based Hatha Yoga · Classes Online and at Studio in Rajarajeshwari Nagar - [Deep Backbends & Spinal Flexibility Training](https://mytribe.in/yogimohanyoga/advanced-yoga-calisthenics/deep-backbends-spinal-flexibility) by Yogi Mohan · Advanced Yoga & Calisthenics · Online, at studios in Rajouri Garden, or travels to you within 6km - [Deep Flexibility and Backbends Training in Rohini](https://mytribe.in/yogiarjunsingh/personal-group-yoga-classes/deep-flexibility-backbends) by Arjun Singh Pundir · Personal & Group Yoga Classes · Available online and at studio in Rohini, Delhi - [Backbends & Flexibility: Safe, Prop-Based Training in Janakpuri](https://mytribe.in/ayukshema/yoga-teacher-training/deepening-your-practice-backbends-flexibility) by Bharti · Yoga Teacher Training · Available online, at studio in Janakpuri, and across Delhi NCR - [Master Deep Backbends and Spinal Flexibility](https://mytribe.in/shrithorat_yoga/advanced-yoga-teacher-training/deep-backbends-spinal-flexibility) by Thorat Yogashala · Advanced Yoga & Teacher Training · Online training & in-person at Ghatkopar East and Powai - [Backbend Mastery: Spinal Flexibility and Strength](https://mytribe.in/soul.to.shiva/group-yoga-classes-all-levels/opening-the-spine-backbend-mastery) by Sunil Yogi · Group Yoga Classes (All Levels) · Online and at studios in New Ashok Nagar & Mayur Vihar ## Book To book Ashtanga Yoga Shala, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Namaste!%20I%20am%20interested%20in%20the%20Advanced%20Backbends%20workshops%20at%20Delhi%20Ashtanga%20Yoga%20Shala.%20Could%20you%20share%20the%20upcoming%20schedule%3F)