---
title: "Advanced Backbends and Hip Openers in Arekere, Bengaluru"
description: "Master backbends like Chakrasana safely with guided Hatha Yoga in Arekere. Learn traditional Hatha Yoga techniques to improve your spinal flexibility and hip mobility."
canonical: https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/advanced-backbends-hip-openers
last_updated: 2025-09-07
---

# Advanced Backbends and Hip Openers

Tribe Verified · Traditional Hatha Yoga in Arekere, Bengaluru

By [Sanatan Yoga Studio](https://mytribe.in/sanatanyogastudio) · Online sessions and at studio in Arekere, Bengaluru · ₹1,000 Per Session (estimate)

Part of [Yoga Classes & Personal Training](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training). [View full gallery](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/gallery)

Build strength and flexibility the right way, not just by pushing your body into deep shapes. We use props to open your spine and hips safely.

## Photos and videos

- ![Chakrasana, or Wheel Pose, is a deep backbend that opens the chest and lungs, strengthens the entire back of the body, and boosts energy. It's a powerful heart-opening asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08886a3a-cb00-4c7c-a254-8623aa8fcfbf)
- ![A student performs a beautiful Chakrasana during our morning class. Her deep backbend is a result of consistent practice, building both the strength and flexibility required for this pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9bdd3edd-15a2-4d33-b25d-34d33c20a3d4)
- ![This student is holding a strong Poorna Chakrasana (Full Wheel Pose). Her form shows excellent shoulder opening and spinal flexibility, which we build gradually and safely in our classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05e104b6-6f59-40a0-8752-5fd3e2ada069)
- ![This is an advanced variation of Chakrasana, with one leg lifted. This challenges your balance and increases the intensity of the backbend, requiring even greater strength and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7cb4e1f-846f-4678-8049-db74ceb0d0cb)
- [Video: This student demonstrates an advanced backbend, dropping back to the wheel pose from a standing position against the wall. This requires a lot of control, confidence, and spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f3d3111-7dbd-495c-ab1e-527e5e34e0f7)
- [Video: Rajakapotasana (King Pigeon Pose) is a deep backbend and hip opener. This video shows a student using blocks for support, which is a great way to work on the pose safely and make it more accessible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da51e1d0-4a38-425e-a3a9-3c4846b3ab8a)
- ![Students practicing Rajakapotasana during a group class. This pose stretches the entire front of the body, the ankles, thighs, groin, abdomen, chest, and throat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57fdb18a-733a-421a-badb-b3995207f813)
- ![A lovely moment in class, showing me guiding a young student in a variation of Pigeon Pose. It's a beautiful example of how yoga can be a shared practice across generations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a87ba035-93fe-4c30-807b-f33c608e1957)
- ![A student uses a strap to work towards Poorna Rajakapotasana (Full King Pigeon Pose). Straps are excellent tools to help bridge the gap between your hands and feet in deep backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcbcac54-29fe-44e9-9bc7-078f5ecd046f)
- ![Another student using a strap and block to safely deepen her Rajakapotasana. Props are not a sign of weakness; they are intelligent tools for a sustainable and progressive practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b71e0ec9-c790-4055-bdfa-3483b97b676e)
- ![Here I am assisting a student to get deeper into her Poorna Rajakapotasana. Personal attention and safe adjustments are a key part of my teaching, especially in advanced postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3915fb5f-dfff-4f25-8b40-22208dfceb98)
- ![This is the same student as in image 107, showing his progress with the strap in Poorna Rajakapotasana. Consistency is the only key to unlocking these advanced poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f42bd81f-2070-4b5a-a26d-d686dbb49faa)
- ![This is the same student as in image 109, demonstrating the importance of hands-on adjustments for safely achieving deeper expressions of a pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8d6b031-9235-4aa7-9354-61eef9a264ca)
- ![This is the same student as in image 108, showing how props can be used effectively to work on complex poses like Poorna Rajakapotasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71682385-e89b-411b-888b-f1797c0046b0)
- ![An amazing backbend by a student in Ustrasana (Camel Pose). This deep variation shows incredible spinal flexibility and openness in the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f85822f-a7c8-4490-be2e-f209b7c9a115)
- ![A student in a beautiful variation of Ustrasana (Camel Pose). This pose is a fantastic heart opener and helps to improve posture by stretching the entire front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79880e77-3fee-476b-b144-eead3d75f27b)
- [Video: This video shows a student moving gracefully in a deep backbend. These calming and opening movements are a wonderful way to release tension from the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaa0d14e-d6e4-418e-b730-c0e0b88840f8)
- ![This is a deep backbend variation from a forearm stand. It combines the challenge of an inversion with a significant spinal opening, requiring both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aac06522-6baf-483c-8e37-d6f501b458ed)
- ![Another advanced backbend pose, this one performed from a kneeling position. This posture deeply stretches the quadriceps and psoas muscles while opening the entire spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e91d93b-4393-43ea-8afc-09056b92bf3a)
- ![Eka Pada Purna Dhanurasana, or One-Legged Full Bow Pose, is an advanced backbend that requires deep flexibility in the shoulders, spine, and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3faaf935-7a27-4ed2-a011-fbfb42089efe)
- ![Students practicing Dhanurasana (Bow Pose) in class. This pose strengthens the back muscles, improves posture, and stimulates the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dbc62bdd-ca79-4649-be0c-655eb1653545)
- ![This is an advanced twisting and balancing pose that deeply stretches the side body, hamstrings, and hips. It's a complex asana that demonstrates a high level of flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8264f862-965e-422f-91fb-2b7f824cd703)
- ![A beautiful black and white shot of a seated backbend. This pose opens the shoulders and chest while providing a deep stretch for the quadriceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd7db0a9-3c1d-4c1c-b4f3-880a66b8a1d9)
- ![This is the Shiva Pose, a challenging asana that combines a deep hip opener, a twist, and an arm balance. It is named after the Lord of Dance and represents power and grace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/016d6ce8-963d-4b30-986e-8d7fe0f8340d)
- ![A playful and advanced hip-opening pose. This asana requires significant external rotation in the hips and is a testament to a dedicated flexibility practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34ed828f-3c70-4a3f-a7a1-78b1cc979126)
- ![A student performs a seated spinal twist beautifully. Twisting poses are excellent for detoxifying the body, improving digestion, and maintaining a healthy spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81fc2233-aac1-4ec1-817f-1787aa1f2706)
- ![This is Matsyendrasana, a seated spinal twist that helps to increase the elasticity of the spine and tone the spinal nerves. It's also beneficial for managing conditions like fatty liver.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd10f17a-3464-4786-9a0c-348e0f38dfc9)
- ![This twisting asana is a great way to naturally detoxify your body. Twists compress and massage the abdominal organs, stimulating blood flow and aiding in elimination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2e456aa-0d52-40a5-b3bc-01928842be4c)
- ![This gentle reclining twist is excellent for releasing tension in the lumbar spine and relieving back pain. It's a restorative pose that we often practice to cool down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2766ae7-ce29-4324-ac90-d34844791978)
- ![A challenging twisting and binding pose that requires open shoulders and a flexible spine. This student is demonstrating great progress in her practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6925da4-8830-4826-8c4a-7d8666c2fd16)
- ![This is an amazing hip-opening stretch, great for relieving sciatic pain. By bringing the foot towards the opposite shoulder, it deeply stretches the piriformis and glute muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0443ef99-bc53-4a9f-853a-f41d5c9fa3d8)

## About Advanced Backbends & Hip Openers

You do not need to be naturally flexible to start these poses. Bahut log galat karte hai (many people do it wrong) by forcing their bodies into deep shapes too quickly. In my studio, we use wooden bricks and cotton straps to support your alignment, which prevents injury and helps you progress gradually.

Backbends like Chakrasana (Wheel Pose) or Rajakapotasana (King Pigeon Pose) often look intimidating in photos, but they are incredibly healing when done with the right technique. Many students come to me worried about lower back pain. That is usually because they are over-compressing the spine instead of creating length and opening the chest. My focus is always on the journey between poses. We use props not because you are weak, but because they are intelligent tools to help your body understand correct spinal alignment. Whether you are working on your first Camel Pose or refining your full Wheel, we go step by step. My classes in Arekere emphasize that consistency is far more important than intensity. If you are ready to move away from fancy fitness trends and learn how to actually release tension in your hips and back, come join us. We keep our groups small so I can personally spot each student and ensure you are moving in a way that serves your body, not just mimicking a pose you saw online.

## About Sanatan Yoga Studio

I am Raveena. I don't teach show-off poses or fancy fitness routines. I teach you how to move safely, listen to your body, and build a practice that feels good for years, not just for a day.

[See all of Sanatan Yoga Studio's services](https://mytribe.in/sanatanyogastudio)

## More from Yoga Classes & Personal Training by Sanatan Yoga Studio

- [Featured](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/featured)
- [Real Student Transformations](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/real-student-transformations)
- [Hear From Our Students](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/hear-from-our-students)
- [Learn the Correct Technique](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/learn-the-correct-technique)
- [Advanced Arm Balances & Inversions](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/advanced-arm-balances-inversions)
- [Flexibility & Foundational Poses](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/flexibility-foundational-poses)
- [Yogic Cleansing & Breathing (Kriyas & Pranayama)](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/yogic-cleansing-breathing-kriyas-pranayama)
- [Inside Our Group Classes](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/inside-our-group-classes)
- [Our Community & Special Events](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/our-community-special-events)
- [My Philosophy: Traditional vs. Fancy Yoga](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/my-philosophy-traditional-vs-fancy-yoga)

## More services by Sanatan Yoga Studio

- [Therapeutic Yoga for Health Management](https://mytribe.in/sanatanyogastudio/therapeutic-yoga-for-health-management)
- [Specialized Yoga Programs](https://mytribe.in/sanatanyogastudio/specialized-yoga-programs)

## Similar work from other experts

- [Unlocking Your Spine: Backbends & Splits](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/unlocking-your-spine-backbends-splits) by Praveen · Advanced Yoga: Inversions & Arm Balances · Available Online and In-person in Bengaluru
- [Deep Backbends: Building Strength and Spinal Mobility](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/deep-backbends-opening-the-heart-spine) by Seema Prabhakar · Advanced Vinyasa: Strength, Flexibility & Inversions · Online & In-person sessions in Bengaluru & Mumbai
- [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
- [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
- [Backbending and Hip Opening Workshops](https://mytribe.in/theyogatribestudio/specialized-yoga-wellness-workshops/backbending-hip-opening) by The Yoga Tribe Studio · Specialized Yoga & Wellness Workshops · Online and in-studio workshops at Andheri West, Mumbai
- [Backbend Yoga Training: Safe Heart Opening with Props](https://mytribe.in/priyadarshini0123/personal-yoga-instruction/backbend-journey-dil-khol-ke) by Priya · Personal Yoga Instruction · Online classes and in-person sessions across Bengaluru

## Book

To book Sanatan Yoga Studio, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I%20saw%20your%20Advanced%20Backbends%20%26%20Hip%20Openers%20page.%20I%20would%20like%20to%20know%20if%20there%20is%20a%20batch%20that%20fits%20my%20level.)