Backbend & Heart Opening Yoga Workshops in Bengaluru
Explore the mechanics of deep backbends and heart opening poses with step-by-step guidance in our supportive Bengaluru workshops.
Let's learn Chakrasana (Wheel Pose). This video covers preparatory drills to open the shoulders and strengthen the back before you lift up. Remember to listen to your body and progress at your own pace.
Afraid of drop backs? Using furniture like a sofa can provide height and support, helping you build confidence as you work on your Chakrasana. All furniture is just a yoga prop.
This is a beautiful mobility practice for the shoulders, showing a transition from Malasana (Garland Pose) to Chakrasana (Wheel Pose).
Here are the progressions for Ustrasana (Camel Pose). We move step by step, from a supported backbend to the full expression of the pose, ensuring you feel comfortable at each stage.
This is a step by step tutorial for Dhanurasana (Bow Pose). The key is to kick the legs into the hands to lift the chest, rather than pulling the feet in. I also show modifications using a belt.
Purna Dhanurasana (Full Bow Pose) is an advanced backbend that strengthens and improves flexibility of the entire back. Progress step by step and always listen to your body.
Flipping the grip in poses like Rajakapotasana (King Pigeon Pose) requires a lot of shoulder mobility. This tutorial breaks down the technique and shows how to use a belt to assist you.
About this collection
Backbends are not about forcing your spine into a deep curve. We use props like blocks and furniture to safely build the necessary shoulder mobility and core stability first. Whether you are working toward your first Chakrasana or refining your Ustrasana, we break every pose into manageable stages to ensure you feel secure while you find your range of motion.
Understanding Your Spine
Many students come to me fearing backbends or assuming they lack the flexibility to try them. My workshops are built on the belief that a backbend is a conversation with your spine. We focus on the mechanics—opening the chest, strengthening the quads, and engaging the core—rather than just pushing for depth.
The Workshop Approach
I teach in a modular, step-by-step format, often called the 'engineer's breakdown.' We dissect complex postures into three or four stages: preparation, entry, holding, and safe exit strategies. If you are struggling with a pose, we do not force it. Instead, we look at the constraints: Is it shoulder tightness? A weak core? Fear of falling? We use studio props, blocks, and even furniture to bridge the gap so you can practice safely.
What You Will Learn
- Foundational Strength: Drills for shoulder, wrist, and core activation that make backbends possible.
- Modifications: How to use belts, blocks, and walls to practice safely as a beginner or intermediate student.
- Chakrasana & Ustrasana: Detailed tutorials on the Wheel and Camel poses, with variations to suit your body's unique needs.
- Safety: We spend time learning how to fall safely so that fear does not hold you back from progress.
Whether you are based in Koramangala or HSR, my weekend sessions offer a space to learn with a consistent group. Bring your willingness to try, your patience, and a sense of humor—sometimes you will nail it, and sometimes you will just wobble. Both are part of the journey.
Saumya Mishra
I am Saumya, and I believe backbends are less about extreme flexibility and more about creating space and courage in the chest. My workshops are designed to break these poses down, so you stop fearing the 'drop back' and start understanding what your spine actually needs to move safely.
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