--- title: "Backbends & Splits Yoga Classes in Bengaluru | Praveen Yoga" description: "Safely deepen your practice with guided backbend and split training. From Chakrasana to Hanumanasana, learn to open your body with personalized yoga coaching." canonical: https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/unlocking-your-spine-backbends-splits last_updated: 2025-09-06 --- # Unlocking Your Spine: Backbends & Splits Tribe Verified · Nine years of dedicated yoga practice. By [Praveen](https://mytribe.in/teacher_praveen) · Available Online and In-person in Bengaluru · ₹1,000 per session (estimate) Part of [Advanced Yoga: Inversions & Arm Balances](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances). [View full gallery](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0882d5a1-2943-4823-8dfe-d370fc818514) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d12ca0ea-9433-460c-b2e7-cb539d05b841) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4256e58e-c303-43b7-bdda-c86d68c25c18) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16161c10-637f-4705-a296-86158be5cd76) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a635ef2-bbad-4a67-bc48-3cc38f1e3aae) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e6c420d-ba0e-4eb4-b39b-79413432241c) - ![A student holding a strong Chakrasana (Wheel Pose) at home. This pose is a fantastic heart opener and strengthens the entire back body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/479078a7-75e9-4fbe-a394-394013f0b1c7) - ![Love your life with an open heart. A student demonstrates a beautiful Chakrasana, a pose that embodies openness and courage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75d5cd04-b12d-4bd7-89c8-e4410f4ab934) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/885f7cce-d2ab-4cc0-9eac-1308c1157c04) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80d46773-0aba-4b07-a72c-d37083915935) - [Video: Unlock your spine with the art of backbending. This deep expression of Kapotasana shows what is possible with consistent and mindful practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e891ac6c-9953-44d2-a496-d442abdf922f) - [Video: This is a Kapotasana variation using a yoga wheel. The wheel provides support for a deep backbend, opening the thoracic spine and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3d5f3b8-a41f-49c4-a05f-477bf5414209) - ![A student using a yoga wheel to deepen her backbend in the park. Practicing outdoors adds another layer of connection to the experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7baf4aa0-cbe1-4de8-8887-6f40a726c1f3) - ![A student practicing a backbend with a yoga wheel. This pose, inspired by another yogi, is a great way to explore new shapes and challenge your flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ecf0c17-f02f-43b3-841b-710984f3c792) - [Video: Purna Dhanurasana, or Full Bow Pose. This is an advanced backbend that provides an even deeper stretch than the simple version.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7887cea4-298f-4053-8f35-dc5146bfbe94) - [Video: Advancing in backbends with Viparita Dandasana (Inverted Staff Pose). This pose is a deep spinal extension that also strengthens the arms and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdc66b13-379f-4a4d-801d-838f5eef1b94) - [Video: For me, it's not about being good at something, it's about being good to myself. Getting Hanumanasana (front split) with this ease is a dream come true.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b18229bf-061f-4ebf-a50d-f2e630fc5df0) - ![A student holding Hanumanasana in the studio. The journey to full splits is long, but achieving it brings a great sense of accomplishment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1809fbc8-17bd-4f4d-a68c-c7943f65d183) - [Video: Here is a variation of Hanumanasana that is easy to try if you can already do the full pose. It adds a gentle forward fold to deepen the hamstring stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96228bd6-cfe3-409c-8843-44e9c7540182) - [Video: Consistency is key. This video shows Hanumanasana and a variation, reminding us that daily practice is what leads to improved flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72aec773-5cdf-4e81-8417-faec7a883d71) - [Video: Elevate your Hanumanasana practice with these essential preparations. This video shows how to properly warm up before attempting the full split into Eka Pada Rajkapotasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1dbe019-e650-411b-93f4-119e61477902) - [Video: Practicing Samakonasana (side splits) in front of the Adiyogi statue. This place has a powerful energy that enhances the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f2375a7-503c-44fa-81b2-a903de250110) - [Video: Har Har Mahadev. A moment of devotion and practice with a wide-legged forward fold at the Adiyogi statue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d83c49ae-10eb-494e-bf5a-71bff4305dc7) - ![Mastering the Super Soldier Pose after a session of pure perfection. This is an intense twist and stretch that requires both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb3283d3-8914-4700-9978-ffd1d6ee9d10) - ![This week I worked on twisting poses I had never tried before. This deep twist is a great way to detoxify the spine and improve mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffd69a46-c57f-4c62-a3cf-132947a6c9c2) - ![Another angle of a deep twisting pose. These asanas challenge your balance and flexibility in new and interesting ways.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7d84f7a-dfca-43ba-a179-2cab9aa445e3) - ![A student in a deep forward fold with a twist, showing incredible flexibility and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f23b73d-aee1-424d-932a-0476a3f5fb75) - [Video: Try this beautiful variation of compass pose. It's a deep side stretch and hip opener that creates a wonderful sense of space in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec179d4b-cba3-4d2e-963c-84a9fd98ea69) - [Video: Try this new variation of Cat Pose. It adds a backbend and a leg lift, turning a simple warm-up into a challenging and beautiful pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af2377f1-1074-46b9-8ada-6804d9816466) - [Video: Trivikramasana, or Flag Pose, against a tree. Using the tree for support can help you hold this standing split and work on your alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ba7e29e-1182-4d48-bf87-7b976b88026a) - [Video: The standing Flag Pose, or Trivikramasana. This advanced pose requires incredible hamstring flexibility and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b2d493e-96dc-4ec5-a627-e72c604b2c51) - [Video: This was the first advanced pose I ever tried to learn in my early practice. Trivikramasana will always have a special place in my heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66aa22aa-3a75-443e-8a7f-7b1bd9dccf59) - [Video: Trivikramasana by the sacred Ganges river in Varanasi. Channeling Vishnu's three strides in the land of Shiva was a deeply spiritual experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/872d9150-32a5-4ea2-9336-57f0b64b1fc8) ## 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. ## About Praveen I’m Praveen, and I believe yoga is about finding balance in the chaos. I’ve spent nine years refining my practice and helping students move past their limits, safely and patiently. [See all of Praveen's services](https://mytribe.in/teacher_praveen) ## More from Advanced Yoga: Inversions & Arm Balances by Praveen - [Featured](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/featured) - [Building Your Practice: Step-by-Step](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/building-your-practice-step-by-step) - [Defying Gravity: The Handstand Journey](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/defying-gravity-the-handstand-journey) - [Finding Stability: Sirsasana & Pincha](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/finding-stability-sirsasana-pincha) - [Strength & Poise: Arm Balances](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/strength-poise-arm-balances) - [The Art of Flow: Creative Sequences](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/the-art-of-flow-creative-sequences) - [The Real Practice: Challenges, Fails & Growth](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/the-real-practice-challenges-fails-growth) - [The Fruit of Practice: Student Journeys](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/the-fruit-of-practice-student-journeys) - [Connection & Trust: Partner Yoga](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/connection-trust-partner-yoga) - [Yoga Everywhere: On the Mat & Beyond](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/yoga-everywhere-on-the-mat-beyond) - [Exploring Shapes: Creative Variations](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/exploring-shapes-creative-variations) ## More services by Praveen - [Acro Yoga & Partner Practice](https://mytribe.in/teacher_praveen/acro-yoga-partner-practice) - [Personalized Yoga Coaching](https://mytribe.in/teacher_praveen/personalized-yoga-coaching) ## Similar work from other experts - [Advanced Backbends and Hip Openers](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/advanced-backbends-hip-openers) by Sanatan Yoga Studio · Yoga Classes & Personal Training · Online sessions and at studio in Arekere, Bengaluru - [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 - [Unlocking Flexibility: Splits, Forward & Back Bends](https://mytribe.in/vinaykyogaandtherapycenter2022/personalized-online-yoga-instruction/unlocking-flexibility-splits-forward-back-bends) by Urmila · Personalized Online Yoga Instruction · Available exclusively online - [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 - [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 - [Deep Flexibility: Backbends and Splits](https://mytribe.in/yoga_khushali/private-yoga-coaching/deep-flexibility-backbends-splits) by Khushali Joshi Manjunath · Private Yoga Coaching · Coaching available online and in-person across Bengaluru & Mumbai ## Book To book Praveen, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Praveen%2C%20I%E2%80%99m%20interested%20in%20your%20backbends%20and%20splits%20coaching.%20When%20are%20you%20available%20for%20a%20session%3F)