Open Your Heart: A Guide to Backbends

This is another look at the same three backbends for a stronger back. Remember to breathe comfortably while holding these postures and increase the hold time with practice.

Let's learn Bhujangasana (Cobra Pose) with proper alignment. It’s important to enter this asana slowly, arching the spine vertebra by vertebra and keeping the shoulders away from the ears.

This is a step-by-step tutorial for Dhanurasana (Bow Pose). I explain how to kick the legs into the hands to lift up, and also offer modifications using a strap or practicing one leg at a time if you can't reach both ankles.

Here are the progressions for Ustrasana (Camel Pose). I show you how to work your way into the full pose step by step, from hands on your lower back to reaching for your heels, and even a deeper variation with forearms on the floor.

Let's learn Chakrasana (Wheel Pose). This video includes warm-up drills and tips for lifting up safely. Before lifting, make sure your palms can stay flat on the floor. With practice, you can work on straightening the elbows.

One of the many ways to come into Chakrasana is from a sitting Malasana (squat). This is a great mobility practice for the shoulders. Give this a try if you haven't already.

This is a beautiful transition from Wild Thing to Wheel Pose. It's a great way to work on shoulder mobility and spinal flexibility. I break down the movement step by step.

Flipping your grip in backbends like Bow Pose and Dancer's Pose requires a lot of shoulder mobility. This video shows drills to help you work towards it. Take your time and if you feel any pain, take a step back.

Here I am in Urdhva Dhanurasana (Wheel Pose). While yoga improves flexibility, its true purpose is to help you find yourself. Asanas and Pranayama help raise your energy and bring clarity to your mind.