--- title: "Deep Backbends & Spinal Flexibility: Advanced Yoga in Mumbai" description: "Master deep backbends and increase spinal flexibility with expert guidance. Safe, prop-based training for advanced yoga poses in Ghatkopar and Powai." canonical: https://mytribe.in/shrithorat_yoga/advanced-yoga-teacher-training/deep-backbends-spinal-flexibility last_updated: 2025-09-30 --- # Master Deep Backbends and Spinal Flexibility Tribe Verified · 12 years of dedicated yoga practice. By [Thorat Yogashala](https://mytribe.in/shrithorat_yoga) · Online training & in-person at Ghatkopar East and Powai · ₹2,200 Per Session (estimate) Part of [Advanced Yoga & Teacher Training](https://mytribe.in/shrithorat_yoga/advanced-yoga-teacher-training). [View full gallery](https://mytribe.in/shrithorat_yoga/advanced-yoga-teacher-training/gallery) Real flexibility is not about force, it is about understanding how your spine moves. I teach you how to open your chest and hips safely, using the right alignment and support to find true freedom in every posture. ## Photos and videos - [Video: Trust the process, bend the spine, and open the mind. This is the essence of our backbending practice, where students learn to surrender and find strength in vulnerability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7067d3fa-a416-44e6-bb9e-594052098d50) - [Video: Students using blocks to work towards Hanumanasana (the splits). Props are essential tools to help the body open up gradually and safely, ensuring progress without injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/733f7692-d551-4df0-9d9d-67ee956cda49) - [Video: Here I am assisting a student in a deep twisting posture. Twists are excellent for spinal health and detoxification, and I ensure the alignment is correct to maximize benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da973660-a33f-4aff-8978-7bc27fd4e8df) - [Video: A student practicing Purnabhujangasana (Full Cobra Pose) against the wall. This is an intense backbend that deeply opens the thoracic spine and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae606c07-2fc0-4ce3-977b-06dbd1ee1e5b) - [Video: In every deep backbend, there's a lesson in trust and surrender. We use the wall to provide support, allowing students to explore their limits safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f358646-405b-4d4a-9dcf-065c369b0d0b) - [Video: Students working on Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) at the wall. This variation helps to deepen the backbend and open the quadriceps and hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79949f53-213c-43a6-965c-5d62f51e0bc6) - [Video: A student using blocks to support her backbend. This Iyengar-inspired approach allows for a longer, more restorative hold, helping the spine to open up passively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/add32871-6693-422c-b7c2-96ed79fc2ab6) - [Video: Backbends touch the body and mind on every level. Here, students are practicing Chakrasana (Wheel Pose), building strength and energizing their entire system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a12b787f-0f89-40b9-93b3-b0a0710e292a) - [Video: Students practicing Eka Pada Sirsasana (Foot-behind-the-Head Pose). This advanced posture requires immense hip flexibility, which we build through a dedicated and consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9e839f0-3415-401f-81a1-d60e9a6cf12a) - [Video: A student demonstrating Trivikramasana (Standing Splits). This advanced posture, also known as Flag Pose, is a testament to the stability and flexibility that can be achieved through dedicated practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbce6e53-b1c0-4d2c-8e8e-c13949d80c1c) - [Video: Assisting a student in a deep forward fold with a twist. This helps to release the hamstrings and create space in the spine, preparing the body for more complex movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f8dda22-3e74-46a1-96a8-4d30afb429bb) - [Video: A student holding Kapotasana (Pigeon Pose). This deep backbend is a milestone in the Ashtanga second series, opening the heart and strengthening the entire back body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e877795-47d4-43c4-aaa2-12f026f8f08a) - [Video: A demonstration of the transition from Chakrasana to Viparita Dandasana. This shows the fluidity and control we aim for when moving between advanced backbending postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a92709b-c39c-4270-9468-6f3dd9b57f4e) - [Video: Kapotasana is a pose that challenges, heals, and inspires. It requires the entire front body to open, from the thighs to the chest, and teaches us to bend so we don't break.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b7a111c-bda4-49a8-887f-76ab8707cbbf) - [Video: A student exploring a variation of Rajakapotasana using a strap. This is a great way to work on flipping the grip and opening the shoulders for the full expression of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb3c9881-6da4-4cbc-8833-3e78628da12f) - ![A student in a deep Kapotasana. Achieving this posture is a journey that requires patience and consistent effort to open the hips, shoulders, and entire length of the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bd943db-0137-43e8-9cf8-0cf062101fc2) - ![Providing a deep adjustment in Kapotasana. My role as a teacher is to help students safely find their edge and breathe into the space they create.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c202e80-4ca8-4a67-9afa-e7143aa677fb) - ![A student practicing Kapotasana, showing the deep spinal flexion required. Notice the engagement of the legs, which is crucial for supporting the lower back in this intense pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/efcc964f-3104-40d8-9173-f3416d5dea54) - ![A class scene with students at different stages of their Kapotasana practice. The energy of the group supports each individual's journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/290675f5-c760-4a91-8140-8db810167d12) - ![This student is working on the foundation of Kapotasana, focusing on opening the thoracic spine. Every deep backbend starts with small, consistent steps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e598a6c-17ac-4d9d-8341-d557c582507b) - ![Another student's expression of Kapotasana. Each body is different, and the beauty of yoga is finding the pose that is right for you on any given day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4668dfb1-f899-4059-9172-1e820d0c56a3) - ![Assisting a student in a variation of Kapotasana. Gentle but firm support helps the student to relax into the posture and deepen the stretch safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99587e83-a815-434e-9c8b-17304aa61429) - ![Two students practicing Kapotasana side-by-side. The shared dedication in the room is a powerful motivator for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fa56eb3-8039-4d3c-9b65-877d1a0dcc9c) - ![A student in Kapotasana, fully surrendered into the pose. This posture is a profound heart opener, releasing stored emotions and building resilience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d0ffbce-3439-488c-b2ce-f0dcb08e995e) - ![This student demonstrates a strong and stable Kapotasana, a result of dedicated practice and a deep understanding of the body's mechanics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/503d20ba-00ca-41e2-8603-c64db3195c0b) - [Video: Here, I explain the importance of muscle engagement to prevent injury while stretching. By actively stretching, as shown in this preparation for Trivikramasana, we use muscles, not just joints, to create flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9944f60-de5f-48c8-a447-a1a47ff6816e) - [Video: A personal practice of Chakrasana (Wheel Pose). I believe that even in backbends, which can feel intense, finding relaxation within the posture is the key to freedom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ed93b8c-849b-4f3a-9cdd-9881445994a0) - [Video: A glimpse of a regular class, with students working on backbends and other postures. My classes are open to everyone, whether you are a beginner or a seasoned practitioner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b75d2cd-d221-4047-b0f0-7d7884369ff8) - [Video: When you practice, you get better. It's that simple. This student's progress in Trivikramasana is a direct result of her consistent effort on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6857101a-0c19-4786-aa14-d60455506171) - [Video: Students practicing Chakrasana walk. This dynamic movement builds shoulder and back strength while improving coordination and stamina.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0c4ae02-d826-49dc-b067-b30469aff301) - [Video: Using props like a stack of blocks for drop-back practice. This method helps students build confidence and control as they learn to lower themselves down into a backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a269053-d81b-4f07-a73e-d00a2faed98f) - [Video: A student practicing a drop-back and Chakrasana walk. This dynamic sequence is a staple in our Ashtanga-inspired classes, building heat, strength, and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/301398c4-81fb-4dcc-b20c-79283507b3da) - [Video: Trust the process. Here, students use blocks to measure and deepen their drop-backs, a smart and effective way to level up their backbending practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/452a0538-8e5e-4cdf-b56c-cf9ab84cd90c) - [Video: Students learning backbends in a regular batch. We focus on building a strong foundation so that everyone can experience the energizing benefits of heart-opening postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ab63068-441f-4b8b-a2c0-e2c7c4e39c83) - [Video: A student practicing Kapotasana with my assistance. This advanced posture improves spinal mobility and strengthens the entire body, but should only be attempted after proper preparation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd18d244-6a99-4f52-87a4-75457f8a767f) - [Video: Students practicing drop-backs. This is a sign of great control and strength, and we build up to it with drills that make the body fearless and the mind confident.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47d2dc5d-7e20-4dba-9348-6f65973c75b9) - [Video: A student working on her splits against the wall. This is an intense and effective way to deepen hamstring and hip flexor flexibility for poses like Hanumanasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4037fe72-dec6-4cb3-be1d-f2ba4b60b297) - [Video: Practicing a hollowback variation in Chakrasana. This requires significant shoulder opening and thoracic flexibility, adding another layer of challenge to the standard wheel pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed5e2f7d-004f-451f-8c5e-30f7e3c75e83) - [Video: A snapshot of our class, where we work on a range of postures from backbends to extreme flexibility poses like Eka Pada Sirsasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a53fe8a-5a66-499f-952f-09b77d60862f) - [Video: Mastering variations from Urdhva Dhanurasana (Upward Bow Pose). In this class, we are preparing for transitions into Dimbasana and Viparita Dandasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dbf48492-b251-4b50-92fb-82f5d72f4c5b) - [Video: A daily yoga practice scene with students in Chakrasana. Consistent practice is the key to maintaining a healthy spine and an open heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a55d281-f918-4558-b807-2759b020c245) - [Video: A deep backbend drill using the wall. This helps to isolate the upper back, improving thoracic mobility which is essential for advanced postures like Kapotasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27b5309f-7240-4238-ae0c-280f92058fa3) - [Video: A class working on Hanumanasana (the splits). We use props and specific techniques to help every student work towards their full potential in this deep hip-opening posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8de1141d-9129-406e-9b9a-a09a607a1941) - [Video: Preparing for extreme backbends like wall-assisted pigeon pose variations. My hands-on adjustments ensure students are opening their shoulders and spine correctly and safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a06f2fb-d157-42dd-a49d-cee7e576ffec) - [Video: A morning practice session using props like belts to deepen backbends. This method helps to open the shoulders and upper back with support, allowing for a more effective stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7a6c5dd-f60d-46c5-bdaa-524e12a609a5) - [Video: The joy of little things, like a student achieving her first unassisted drop-back. It's these moments of breakthrough that make the journey so rewarding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c1d15af-de18-457e-a9c6-22c7eca4b37e) - [Video: Announcing a backbending workshop where we will dive deep into techniques for improving spinal strength and flexibility using props like the yoga wheel and straps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c765de1-baa3-4207-b8f9-53e710cff9b6) - [Video: Assisting a student in a partner stretch to open the shoulders and upper back. This is part of our preparation for deeper backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c920340-acb1-4fb1-b39c-038923eb17fb) - [Video: Teaching Marichyasana D, one of the most challenging twists in the Ashtanga primary series. I focus on the alignment details that help students bind the pose correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c24fd689-6c1e-4f49-8a3c-45bab3f4c7ac) - [Video: Preparing a beginner for a drop-back using a cloth for support. This builds trust and allows the student to feel the movement without fear of falling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd8d709c-e10a-4487-b951-b65f44ef0c67) ## About Deep Backbends & Spinal Flexibility True flexibility doesn't come from pushing yourself into pain. In my classes, we rely on props like Iyengar rope walls and yoga blocks to create external support, which allows your body to release tension naturally before we ever attempt advanced poses like Kapotasana. By focusing on the structural science of backbending, you learn to trust the process, protecting your spine while gradually increasing your range of motion. Backbending is often misunderstood as a display of hyper-flexibility, but the real work happens in the stability you build to get there. Whether we are working on Urdhva Dhanurasana (Wheel Pose) or Hanumanasana (the splits), my approach is always to prioritize the 'how' over the 'what.' We break down these movements into stages. For students at my Ghatkopar and Powai studios, this means using specific drills to activate the core and glutes, which provides the necessary cushion for your lower back. I teach you to use your breath to enter the pose, creating space within the thoracic spine rather than crunching it. We also incorporate cleansing practices and pranayama to ensure that the physical openness you achieve is matched by mental clarity. If you have previous injuries, we do not shy away from them. We use modifications and consistent, gentle practice to rehab the area. This is not about rushing to touch your toes or flip your grip; it is about building a practice you can sustain for a lifetime. When you join my sessions, you get a roadmap for your body, ensuring that every movement you make is safe, intentional, and physically transformative. ## About Thorat Yogashala I am Shri Thorat, and I believe yoga is a work-in, not just a workout. I teach only what I practice myself, focusing on alignment and the science of movement to help you become superior to your former self. Let us build your strength, one breath at a time. [See all of Thorat Yogashala's services](https://mytribe.in/shrithorat_yoga) ## More from Advanced Yoga & Teacher Training by Thorat Yogashala - [Featured](https://mytribe.in/shrithorat_yoga/advanced-yoga-teacher-training/featured) - [Inversion & Arm Balance Mastery](https://mytribe.in/shrithorat_yoga/advanced-yoga-teacher-training/inversion-arm-balance-mastery) - [The Yogic Path: Philosophy & Deeper Practices](https://mytribe.in/shrithorat_yoga/advanced-yoga-teacher-training/the-yogic-path-philosophy-deeper-practices) - [Our Community: In the Yogashala & Beyond](https://mytribe.in/shrithorat_yoga/advanced-yoga-teacher-training/our-community-in-the-yogashala-beyond) ## More services by Thorat Yogashala - [Yoga Therapy & Injury Management](https://mytribe.in/shrithorat_yoga/yoga-therapy-injury-management) - [Yoga Classes (Group & Personal)](https://mytribe.in/shrithorat_yoga/yoga-classes-group-personal) - [Specialized Yoga Workshops](https://mytribe.in/shrithorat_yoga/specialized-yoga-workshops) ## Similar work from other experts - [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 - [Mastering Backbends: Spinal Flexibility and Strength](https://mytribe.in/aryanyogshala/advanced-yoga-training/mastering-backbends) by Aryan Yogshala · Advanced Yoga Training · Online classes; Home visits across Delhi NCR & Studio in Gurugram - [Safe Spinal Health & Backbending Yoga with Props](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/spinal-health-the-art-of-backbending) by Harsha Nagaraj · Alignment-Based Hatha Yoga · Classes Online and at Studio in Rajarajeshwari Nagar - [Master Backbends and Deep Flexibility Safely](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/backbends-deep-flexibility) by Shashi Prabha Dwivedi · Advanced Yoga Anatomy & Asana Course (Online) · Attend online from anywhere - [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 - [Backbend Mastery: Spinal Flexibility and Strength](https://mytribe.in/soul.to.shiva/group-yoga-classes-all-levels/opening-the-spine-backbend-mastery) by Sunil Yogi · Group Yoga Classes (All Levels) · Online and at studios in New Ashok Nagar & Mayur Vihar ## Book To book Thorat Yogashala, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I%20am%20interested%20in%20your%20Deep%20Backbends%20classes%20at%20Ghatkopar%2FPowai.%20Can%20you%20tell%20me%20about%20the%20schedule%20and%20joining%20details%3F)