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Unlocking Flexibility: Splits, Forward & Back Bends

byUrmilaAvailable exclusively onlineStarts from₹600 per sessionView full gallery

Whether you are working toward your first split or a deep backbend, I help you build mobility safely. Here is how I guide you through these transitions.

A deep backbend in Chakrasana (Wheel Pose) with my long hair touching the ground. This pose is a powerful heart opener and requires flexibility through the entire front of the body and spine.

This video demonstrates drills for advanced back bending and shoulder opening. Consistent practice of these movements helps to safely increase spinal mobility and prevent injury.

Natarajasana, or Dancer's Pose, performed outdoors with a beautiful statue of Lord Hanuman in the background. This standing balance pose is a graceful way to open the chest and stretch the front of the body.

Utthita Hasta Padangusthasana, or Extended Hand-to-Big-Toe Pose. This standing balance challenges hamstring flexibility and focus, and it's a wonderful pose to practice in the open air.

A reverse warrior pose, or Viparita Virabhadrasana, at the Pitreshwar Hanuman temple. This pose creates a beautiful side-body stretch while strengthening the legs.

Hanumanasana, the full front split, dedicated to Lord Hanuman at this powerful site. This pose represents taking a leap of faith and requires deep openness in the hamstrings and hip flexors.

This video shows the progression into Ustrasana (Camel Pose), a deep backbend that opens the chest and throat. I focus on supporting the lower back and lifting the heart towards the sky.

A dynamic flow from a standing position into a deep forward fold (Uttanasana). This movement helps to lengthen the spine and stretch the entire back of the body.

A moment of stillness in a standing forward bend. This pose is excellent for calming the nervous system and releasing tension in the hamstrings and lower back.

An advanced backbend variation, Eka Pada Viparita Dandasana, performed outdoors. This pose combines the deep backbend of wheel pose with a leg extension, requiring both strength and flexibility.

About Unlocking Flexibility: Splits, Forward & Back Bends

When we work on deep flexibility, I don't just watch you move; I provide post-session annotated screenshots of your poses. This visual feedback highlights exactly where your alignment needs a micro-adjustment, helping you avoid injury and open up your hips and spine with real precision.

Yogasana Bharat National Coach with global students — Approved by the tribe
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Urmila

Available exclusively onlineStarts from ₹600 per session

I’m Urmila, and I believe flexibility is a journey, not a destination. I teach by breaking down complex asanas into small, safe, and actionable steps so you can feel the progress in your body, regardless of your starting point.

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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.

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The Sugarcane pose (Ardha Chandra Chapasana) is a beautiful mix of balance and flexibility. We can break down poses like this to improve your hip and quad flexibility step-by-step.11
Splitting your legs is better than splitting your mind. The Hanumanasana, or full split, is a journey in hip opening that we can approach with patience and proper technique.
The Bow pose (Dhanurasana) is a powerful backbend that opens the entire front of the body. It's a great pose for building spinal strength and improving posture.
Working towards Kapotasana, or Pigeon Pose. This is a deep backbend that requires open shoulders and hip flexors. I guide students through preparatory poses to make advanced postures like this more accessible.

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A close-up of the Urdhva Dhanurasana, or Wheel Pose, focusing on opening the chest and shoulders. Proper form here is key to a safe and deep backbend, which is a cornerstone of my flexibility coaching.16
A seated split variation, Visvamitrasana, which challenges hamstring flexibility, hip opening, and balance simultaneously. I guide clients through the necessary preparations to approach complex poses like this one.

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Natarajasana, or Lord of the Dance Pose. This beautiful backbend is a challenging combination of balance, flexibility, and strength. It opens the shoulders and chest while strengthening the legs and core.42
This is Dwi Pada Viparita Dandasana, or Forearm Wheel Pose. It's a very deep backbend that requires significant shoulder and thoracic spine flexibility, as well as strong legs to support the pose.
A standing backbend, grabbing the ankle in a variation of Natarajasana (Dancer's Pose). This requires balance and a deep opening in the quadriceps and psoas muscles.

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To open the shoulders for deeper backbends, we use props. Here, a student uses a bolster for support and light dumbbells to add gentle weight, increasing the stretch across the chest and front deltoids.

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