Unlocking Your Spine: Backbends & Splits
Whether it’s finding the depth in Chakrasana or opening your hips in Hanumanasana, true flexibility comes from consistency, not force. Let’s explore your range safely.
Raj Kapotasana, or King Pigeon Pose. This is an intense, deep stretch for the thighs and spine, which helps to open the heart and throat chakras.
A student doing King Pigeon Pose on her own for the first time. It's a huge achievement in mastering the shoulder opening required for this deep backbend.
A student achieving the advanced variation of Hanumanasana, touching her foot to her head. This is the result of incredible effort and dedication to her practice.
Standing Chakrasana doesn't have to be a big deal, as long as you put in the right prep work. Here, a student and I practice the drop back together.
This asana has hit directly on the soul. A student's first time achieving a controlled standing Chakrasana is a moment of pure joy and a testament to her hard work.
It only took three days of dedicated practice for this student to improve her drop back. It's amazing to see such quick progress with the right guidance.
A student holding a strong Chakrasana (Wheel Pose) at home. This pose is a fantastic heart opener and strengthens the entire back body.
Love your life with an open heart. A student demonstrates a beautiful Chakrasana, a pose that embodies openness and courage.
I won't leave until we get the max bend. Here I am assisting a student in a deep backbend, using a strap and blocks to help her safely open her shoulders and spine.
A student using a strap to work on her shoulder opening in a deep backbend. Props are essential tools for making advanced poses more accessible.
About Unlocking Your Spine: Backbends & Splits
Deep backbends like Chakrasana often feel stuck because of shoulder tightness, not just a stiff spine. In my sessions, we do not just force the bend; we use props like yoga wheels and blocks to open the thoracic spine first, making the movement feel like a natural release rather than a struggle.
Building Flexibility with Intention
Yoga is a journey, not a destination. Many students come to me wanting to master Hanumanasana (Splits) or Kapotasana (King Pigeon) quickly, but the secret is in the prep work. In my sessions, we focus on alignment and breathwork to ensure your joints feel supported before you ever attempt a deep pose.
How We Work
- Prop-Assisted Opening: We use blocks, straps, and yoga wheels to safely increase your range of motion. This provides the necessary height for hips and shoulders, allowing you to breathe into the stretch rather than holding your breath against pain.
- Safe Backbending: Whether you are working on your first bridge or a standing drop-back, we prioritize the health of your lower back. I teach you how to engage the core and rotate the thighs correctly, which is the only way to avoid compression in the lumbar spine.
- Injury Recovery: If you are recovering from a previous injury, we move slowly. We use gentle, restorative techniques to regain mobility without aggravating old strains.
Personalized Coaching in Bengaluru
I offer both in-person coaching in Bengaluru and remote sessions. If you are training at home, I guide you on how to use furniture or walls to simulate the support of a partner. If we work together in person, I provide hands-on spotting for tricky entries and exits. This ensures you learn how to fall safely and build the confidence to practice alone. Om Namah Shivaya.
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