Unlocking Flexibility: Splits, Forward & Back Bends
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.
Flexibility is about creating space in the body, whether that is releasing tension in the lower back through forward folds or opening the chest in backbends.
Safe Progression
In my 1-on-1 sessions, we move away from force. Deep poses like Hanumanasana (full splits) or Chakrasana (Wheel pose) require patience. We start with joint-opening drills and preparatory movements. For instance, before tackling a deep backbend, we focus on thoracic spine mobility and shoulder opening to ensure your lower back stays protected.
Your Home as a Studio
Training online allows me to see you in your own environment. I use real-time verbal cues to guide you, but the real breakthrough often happens afterward. My visual feedback system means you receive annotated photos of your practice, showing you exactly how your alignment shifts over time. This makes the intangible progress visible.
Key Areas We Focus On
- Hips and Hamstrings: The foundation for splits. We use specific props, even household towels or belts, to bridge the gap until you gain natural range.
- Spinal Mobility: Forward bends like Uttanasana to calm the nervous system and backbends like Ustrasana (Camel pose) to improve posture and lung capacity.
If you have an injury or are just starting, tell me during our first chat. We will adapt every sequence to your body's current reality.
Urmila
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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