Backbends: Building Energy & Courage
Backbending asanas invigorate the nervous system and open the chest. Through the Iyengar method, we use props to explore these postures with precision, ensuring the spine is protected and strengthened.
Urdhva Dhanurasana, or Wheel Pose, is a deep backbend that opens the entire front body. Here, the pose is performed with heels lifted on a folded mat to increase the arch in the upper back and open the shoulders.
This video demonstrates Viparita Dandasana (Inverted Staff Pose) using a stool for support. The prop allows the practitioner to hold this deep backbend for a longer duration, maximizing the opening of the chest and thoracic spine.
Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) is an advanced backbend that also deeply opens the hips. Using a small pillow for support under the hip makes the pose more stable and allows for a greater focus on the spinal extension.
Students in a workshop practice Dwi Pada Viparita Dandasana. This invigorating backbend strengthens the entire body and is known to elevate one's mood and energy levels.
This video shows variations of Viparita Dandasana, demonstrating how to use props to adjust the intensity. The practice of backbends requires a balance of strength and flexibility, which we cultivate progressively.
Paryankasana (Couch Pose) is shown here with blocks supporting the back. This modification helps to open the chest and throat while providing a deep stretch for the quadriceps and psoas muscles.
This is a supported Kapotasana (Pigeon Pose) using a bolster and blankets. Props allow the body to surrender into this intense backbend, releasing tension in the shoulders, chest, and hip flexors.
This supported variation of Salabhasana (Locust Pose) uses two chairs to lift the body. This allows the practitioner to experience the full extension of the spine without strain, building strength in the back muscles.
Goraksasana is a challenging balancing pose that requires open hips and a strong core. Here, a backbend bench and belt are used to help stabilize the body and work towards the full expression of the asana.
This video shows the progression into Ustrasana (Camel Pose) using a backbend bench. The bench supports the spine, allowing the practitioner to safely deepen the backbend and open the heart center.
About Backbends: Building Energy & Courage
In these sessions, we do not simply force the body into a curve. Using specific props like chairs, ropes, and benches, we create the necessary support for your spine to extend safely. This approach allows you to hold deep backbends for longer durations, which is essential for stretching the thoracic spine and opening the chest, rather than collapsing into the lower back.
Backbending asanas are fundamental to the Iyengar method because they rejuvenate the nervous system and combat lethargy. However, attempting these postures without proper guidance often leads to strain in the lumbar region. Our practice focuses on the methodology through the intentional use of props.
When we utilize backbend benches, wall ropes, or chairs, we change the angle of gravity. This provides the space needed to lift the sternum and expand the ribcage. Instead of a sharp pinch in the lower back, you learn to distribute the extension evenly along the entire length of the spine.
In my workshops, we break down poses like Urdhva Dhanurasana (Wheel Pose) and Viparita Dandasana (Inverted Staff Pose) into manageable steps. Beginners work with support to build the arm and back strength required for these postures, while advanced students refine their alignment to achieve deeper expression.
Whether you join us at the Qutab Institutional Area studio or through our live online workshops, the focus remains on therapeutic application. We are not aiming for the final aesthetic shape of the asana. We are aiming for the internal alignment that creates vitality and mental clarity.
Amina Sarkar Bharat Ram
I teach exactly what I learned from my gurus. Yoga is not about performing a feat, but about finding a connection between your mind and your body. I am here to help you use props to access deep backbends safely, regardless of your current flexibility.
Looking for a different practice?
Explore other Iyengar yoga workshops and therapeutic sessions available.
More from Specialized Yoga Workshops by Amina Sarkar Bharat Ram
More services by Amina Sarkar Bharat Ram