--- title: "Master Backbends and Forward Folds in Gurgaon at AumYogaShala" description: "Improve your flexibility with technical Hatha and Vinyasa flows in Gurgaon. We use props and hands-on adjustments to safely master backbends and forward folds." canonical: https://mytribe.in/devenderyogis/group-yoga-classes/deepening-flexibility-backbends-forward-folds last_updated: 2025-09-22 --- # Deepening Flexibility: Backbends and Forward Folds Tribe Verified · Practiced by students at DLF Phase 5 By [Devender Bhardwaj](https://mytribe.in/devenderyogis) · Online classes & at AumYogaShala studio in Gurugram · ₹2,400 per month (estimate) Part of [Group Yoga Classes](https://mytribe.in/devenderyogis/group-yoga-classes). [View full gallery](https://mytribe.in/devenderyogis/group-yoga-classes/gallery) True flexibility is a byproduct of consistent abhyasa. We use technical alignment, props, and breathing to safely deepen your backbends and forward folds in a disciplined group setting. ## Photos and videos - [Video: I am demonstrating a preparatory pose for backbends, followed by students moving into Urdhva Dhanurasana (Wheel Pose). We always prepare the spine properly before attempting deep backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2cda55ab-e468-40aa-8791-12d3989acd68) - [Video: Students in Paschimottanasana (Seated Forward Bend), some using blocks for support. This pose provides a deep stretch for the entire back side of the body, from the heels to the neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9665cabf-2f44-4da1-be60-4e28361da6d6) - [Video: Here I am demonstrating Eka Pada Rajakapotasana (One-Legged King Pigeon Pose). This advanced backbend requires open shoulders and flexible hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aeaa65a1-0000-456f-ac77-b0f4a13b4ed6) - [Video: A group of students practicing Urdhva Dhanurasana (Wheel Pose). This powerful backbend strengthens the entire body and opens the heart center.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3063de34-f983-4fe5-9eac-f47d1fe677c5) - [Video: Students working on Eka Pada Rajakapotasana, a deep backbend that stretches the thighs, groin, and abdomen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3cfb8d34-cce9-40e1-bbd4-edd3537fa7e5) - [Video: Students moving into Wheel Pose, focusing on lifting the chest and pushing through the hands and feet to create a strong, even arch in the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a65a370-c189-488f-8ef5-4e856784297f) - [Video: The practice of Paschimottanasana in our group class. Consistent practice of forward folds helps to calm the mind and release tension in the hamstrings and lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f17c734c-98a5-4daa-9c1e-a8a5ce662b47) - [Video: Students practicing Chakrasana (Wheel Pose) in our Gurgaon yoga shala. This asana is excellent for spinal flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c5bab00-eb40-4187-a2d4-bff2b9dc9002) - [Video: Students holding Supta Virasana (Reclining Hero Pose), a deep stretch for the quadriceps and a preparatory pose for more intense backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/043797c7-3be9-461d-a4d4-aae8e33aa9d2) - [Video: A student uses a block under their forearms for support in a variation of Dwi Pada Viparita Dandasana, an advanced backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01b35f93-3c64-406b-b139-aec0fc457158) - [Video: Students practicing Ustrasana (Camel Pose), a kneeling backbend that opens the chest and improves posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8fb0877-a708-42d4-b3b0-daaf07c51220) - [Video: A student holds Ustrasana with beautiful form, demonstrating an open chest and a long neck. I am reminding her to keep the neck relaxed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49ebe899-8a1e-45c2-8dfa-c1046722baa6) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dc4c95f-25f4-4e1e-b80a-4a30dda40b43) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d53fb9b-d14b-432c-99d3-ab70940f3cfc) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6320e4c7-88fd-45cc-917e-85ed724cb8bb) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8dcf01b-fa7e-43b0-bf00-3d1e251cc84e) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/616dcbf2-504f-4f5e-a924-6428f7aa8076) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f74f03d6-02a3-41a6-81e9-3be2a516fc3d) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de3d368d-4edb-430a-bf3e-95e9aaa39b1c) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32669894-a1a5-4f1b-b871-c5f86a905af1) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8f83e70-2144-42c1-988b-f5e7266048f5) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c665f454-0613-4487-aae4-8831aee34e86) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99f3b42e-6488-435e-9f1c-a332cd6ca24c) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63e73081-ab84-473e-bf5f-d37a46b8c49a) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd12b073-9346-4edb-b108-9bb7c981bac6) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33c1c417-2765-4faa-ae1b-33495753d984) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da4d2052-88da-431c-9139-79cf652d31c9) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61605c58-224c-4907-9109-348fa497f709) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50d0bde9-5738-4477-88bd-4bd95e6d03d0) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4d571bd-298d-4599-a6d6-d53e4f5ac70a) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49196501-8a9b-4032-9cec-598888326d6f) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/783695bf-2385-48bf-b432-87e411a5d20d) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da7ca927-f64e-42d1-ae37-0b52105ac870) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08d4a8c9-dbdd-40f7-9a06-bedab8b55fe5) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1fa7e9b-f9a6-4b6d-90c0-1f918d6781b5) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1025df7-cd65-40a7-94cb-2c8f1d577c07) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa324c13-5958-4df6-a88a-fce0338e899b) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f2064bd-4ee5-4f02-af6b-f55e7d7d10ab) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/719f762b-5499-40fc-840c-3d33a0d04cde) - [Video: More views of our backbending practice, showing various stages of Urdhva Dhanurasana and other heart-opening poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7552a4ce-59ac-4dfa-9477-ba89435b1a26) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eee631a5-c349-4966-95e2-d82dd86640df) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd2ec912-cf4d-4aa8-9e93-40f3da3b1e41) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5605f029-30d7-4c4c-ba6a-7bd8f883a7df) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9653636-00ef-4b02-9bd7-3cac7e8620d0) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b40d9e9-e602-47d8-b01a-a4af63771016) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4eb446f8-aa14-448a-af2c-7ac5ccb47ce1) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6764c39-48db-4471-a56e-25c27029915f) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9573c63-9b52-4d73-9dce-c2e61375e742) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d0ad7e6-9298-4194-a5e7-0b5669e959d2) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03d5a9f9-771b-4b36-a9e1-317de2a6ec2f) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6faba0eb-4b15-4f7c-a112-1f7c2cf6f561) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/237e8e21-c7a4-4d40-9bc3-c3e7e2ebab8a) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6de64c4-7259-4b97-8d7a-a5df78c766fa) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3fe322d-e3fa-423c-84f8-3cedbff81152) - [Video: Our classes incorporate a variety of forward folds and binding poses to increase flexibility and release the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0744e7a3-0514-4ccd-904c-f16080d52f35) ## About Deepening Flexibility: Backbends & Forward Folds We often rush into deep postures, which frequently leads to injury. In my sessions, we use props not as a shortcut, but to find the precise alignment required for the posture. Whether you are using a block in Paschimottanasana to ground your sit bones or using the wall to support your Ustrasana, the goal is to build structural integrity before depth. Flexibility is a journey of patient work. Many students come to me thinking they need to force their body into a backbend, but that is the fastest way to strain the lower back. We work systematically. In forward folds like Paschimottanasana, we learn that paschim refers to the back of the body; it is not just about touching your toes, but about extending the entire posterior chain while keeping the spine long. In backbends like Urdhva Dhanurasana (Wheel Pose), we prioritize heart opening over lumbar compression. My classes at AumYogaShala incorporate hands-on adjustments to help you understand your body’s unique limits and potential. We do not compete; we observe and we adjust. Whether you are struggling to reach your feet or looking to refine your King Pigeon pose, the process is the same: steady breath, active engagement of the bandhas, and patience. ## About Devender Bhardwaj I am Devender, and I run AumYogaShala here in Gurgaon. My teaching is traditional and technical, focusing on the real mechanics of yoga rather than just the final pose. If you want to understand how your body truly moves, join us for a session. [See all of Devender Bhardwaj's services](https://mytribe.in/devenderyogis) ## More from Group Yoga Classes by Devender Bhardwaj - [Featured](https://mytribe.in/devenderyogis/group-yoga-classes/featured) - [My Personal Practice (Abhyasa)](https://mytribe.in/devenderyogis/group-yoga-classes/my-personal-practice-abhyasa) - [Alignment and Hands-On Adjustments](https://mytribe.in/devenderyogis/group-yoga-classes/alignment-and-hands-on-adjustments) - [Building Strength: Inversions & Arm Balances](https://mytribe.in/devenderyogis/group-yoga-classes/building-strength-inversions-arm-balances) - [Props for Deeper Practice](https://mytribe.in/devenderyogis/group-yoga-classes/props-for-deeper-practice) - [The Spiritual Core of Yoga](https://mytribe.in/devenderyogis/group-yoga-classes/the-spiritual-core-of-yoga) - [Ashtanga & Hatha Class Flow](https://mytribe.in/devenderyogis/group-yoga-classes/ashtanga-hatha-class-flow) ## More services by Devender Bhardwaj - [Specialized Yoga Workshops](https://mytribe.in/devenderyogis/specialized-yoga-workshops) - [Yoga Teacher Training Course (YTTC)](https://mytribe.in/devenderyogis/yoga-teacher-training-course-yttc) ## Similar work from other experts - [Mastering Backbends and Splits Safely](https://mytribe.in/adianantyogastudio/yoga-classes-all-levels/unlocking-flexibility-backbends-splits) by Adi Anant Yoga Studio · Yoga Classes (All Levels) · At Adi Anant Yoga Studio in Saket, Delhi - [Advanced Backbends: Building a Flexible Spine](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/advanced-backbends-building-a-flexible-spine) by Ashtanga Yoga Shala · Yoga Workshops and Retreats · At studios in Vikaspuri & Dwarka - [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 - [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 - [Advanced Asana: Deep Backbends & Spinal Flexibility](https://mytribe.in/amaresh1209/200-hour-yoga-teacher-training-course-ttc/advanced-asana-deep-backbends-flexibility) by Nirakula Yoga · 200-Hour Yoga Teacher Training Course (TTC) · Available Online & Studio in Koramangala ## Book To book Devender Bhardwaj, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Namaste%20Devender%2C%20I%20saw%20your%20backbending%20and%20forward%20folds%20class%20on%20mytribe.%20I%20would%20like%20to%20join%20for%20a%20trial%20session.)