---
title: "Advanced Backbends and Splits Yoga Training in Delhi and Rishikesh"
description: "Learn safe backbends and splits with expert-led training. We use props and partner adjustments to deepen your flexibility and improve spinal health."
canonical: https://mytribe.in/vyas_yoga/regular-yoga-classes/advanced-flexibility-backbends-splits
last_updated: 2025-09-21
---

# Advanced Backbends and Splits Yoga Training

Tribe Verified · Prop-supported training for advanced flexibility.

By [Vyas Yoga Center](https://mytribe.in/vyas_yoga) · Available online and at centers in Rishikesh & Delhi · ₹400 per session (estimate)

Part of [Regular Yoga Classes](https://mytribe.in/vyas_yoga/regular-yoga-classes). [View full gallery](https://mytribe.in/vyas_yoga/regular-yoga-classes/gallery)

Master deep backbends and perfect your splits with our hands-on, prop-supported training. Whether you want to improve range of motion or build spinal health, our guided practice ensures you progress safely.

## Photos and videos

- [Video: This partner-assisted Camel Pose is an intense heart opener. With the right support, students can explore a depth in their backbend they might not have thought possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ab83bd0-139b-406f-97d0-e8f280bead23)
- [Video: We use partner assists to help students safely work towards their middle split goals. This hands-on guidance ensures proper alignment and encourages a deeper release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44200dc8-27d2-433c-841c-50f542aa03b6)
- [Video: An instructor provides a deep adjustment in Dhanurasana (Bow Pose) using a strap. This technique helps to intensify the shoulder and quadriceps stretch for a fuller backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b6f2ec2-d31b-4f93-9d1f-7d3fd2704d2d)
- [Video: Our students work on their middle splits with partner assistance. This method helps to build trust and allows for a safe, gradual opening of the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07923d00-3d68-4635-b9ce-006d6ec085c8)
- [Video: This partner stretch is excellent for opening the upper back and shoulders. The seated partner provides a stable base for a deep, supported backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2196477-e0e7-4d88-8d44-e4c64010d278)
- [Video: Another look at our middle split training, where we use straps and partner support to help students achieve their flexibility goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9676f94-19a1-4a2d-946a-7648507a6a36)
- [Video: A partner-assisted Camel Pose, demonstrating the trust and teamwork we foster in our classes to help students achieve advanced postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bad0afb5-d9d8-4c46-83da-f9a5e7e5b1cf)
- [Video: An advanced backbend practice in our studio. Students use props and wall support to work on their spinal flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc4a524a-71fa-4ee5-ac87-c27c38ca8657)
- [Video: A demonstration of a partner-assisted Camel Pose, showing how we can work together to achieve a beautiful and deep expression of the asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbf8cea9-70b2-4ed3-ba23-7d763e820a3c)
- [Video: This is a partner-assisted forward bend, a great way to safely deepen the stretch. The support from a partner helps release the spine and hamstrings more fully.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2d02c6c-5ccb-4243-a375-684de9c59968)
- [Video: A group of students in our teacher training course works on Paschimottanasana (Seated Forward Bend) with partner adjustments. This is how we learn to teach and assist others.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6f92165-47cf-48bb-8247-04b8d55ada78)
- [Video: Another variation of a partner-assisted Camel Pose, showing the deep trust and connection built between students in our studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfa5a964-e092-4364-bf59-4eeecb939946)
- [Video: A deep partner-assisted forward bend, helping the student to release completely into the pose. This level of surrender is achieved through trust and expert guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c9bba01-9c93-4fc7-a274-7b074de435b4)
- [Video: An anatomical look at the muscles involved in a middle split, combined with a view of our hands-on training. We teach with an understanding of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c8dd8ba-5cce-4b1c-8f62-0871abf61b77)
- [Video: This video shows the exercises we use to prepare for the middle split. If you want to learn advanced asanas, you can join our online classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad407c84-c15d-4e3d-afcb-346e8db5797a)
- [Video: An instructor assists a student with an advanced backbend using a chair. This prop provides crucial support for opening the spine safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f09fe70-ae37-441e-8812-850d432952fd)
- [Video: A student works on her middle split with the help of an instructor and a strap. This assisted stretching technique is highly effective for increasing flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e7ef99d-f1ea-4182-b81f-ba84c5ab3bd5)
- [Video: Urdhva Mukha Paschimottanasana, an intense forward bend, is made more accessible with partner support. This helps the student find balance and depth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/975ab12a-1deb-4af4-a585-57c9b28e66a8)
- [Video: A partner-assisted pigeon pose variation, helping students to open their hips and achieve a deeper backbend simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55822ce3-c472-4778-a99b-79b54059b1a6)
- [Video: An instructor uses a strap to assist a student in the middle split, ensuring a safe and effective stretch for the inner thighs and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ed34be8-3b6b-4bbf-a3c7-3fa98be96555)
- [Video: A student works towards a split with a deep backbend, using a chair for support. This demonstrates how we creatively use props to achieve advanced postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/287cfe34-73cb-4807-ada9-d71004c3c317)
- [Video: An advanced back-bending lunge using a chair and the wall for support. I guide the student on how to use the props to deepen the pose safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f77f29aa-a1d1-4a47-beb1-d3343e0587e1)
- [Video: A demonstration of partner adjustments for both Paschimottanasana and Urdhva Mukha Paschimottanasana, showing how we guide students from one pose to the next.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cc4a6c3-d495-4b3c-bf54-d4b9ce105f0a)
- [Video: An advanced partner backbend, showcasing incredible flexibility and trust. This is the result of dedicated and consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ed05850-116c-4c6f-9288-1a74a97941f4)
- [Video: A partner-assisted middle split, using a bolster for support. This gentle approach helps students relax into the deep stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2839e63-40b9-498c-b0c1-063fea1eec31)
- [Video: A partner-assisted Camel Pose against the wall, demonstrating another creative way we help students explore deep backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/534de168-370e-4e19-9e09-2ebe41d5724d)
- [Video: Students use straps to work on their backbends in this advanced class, focusing on opening the shoulders and chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23194978-4389-414a-bd6d-ee67659245d3)
- [Video: A deep forward bend with a hands-on adjustment. This helps the student to release tension in the lower back and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6d6d86a-b8c2-4bb7-90af-c555d63f6864)
- [Video: An instructor assists a student in a deep backbend using a chair. This supportive method helps to open the thoracic spine safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03ee166c-87f6-4f41-b4b1-db72e15e935f)
- [Video: A partner-assisted backbend, demonstrating the trust and support within our yoga community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f245489-0625-4167-bb06-00ccc45a916b)
- [Video: An instructor gives a hands-on adjustment in a deep standing backbend, helping the student find balance and a greater range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/223553a9-cb5f-4b13-82cd-65ec7ff2c0f0)
- [Video: An instructor assists a student in Vishvamitrasana, using a chair for support. This challenging pose combines a split, twist, and arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7cc09cf-295d-4528-89ad-bdcc4408b577)
- [Video: A student practices her middle split with a partner's assistance. This hands-on approach is central to our teaching style.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2cbd3f3-a3ae-4373-b50c-d67f5a78175d)
- [Video: A young student demonstrates incredible flexibility in an advanced backbend during a competition. We train students to reach their highest potential.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc1376a2-5fd6-4fb4-8d12-91013c612e3a)
- [Video: "I'm unstoppable." A student works on her splits and backbends using props, showing the determination we inspire in our classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5b5ceb3-42eb-4f58-91bc-39c69ff83615)
- [Video: Kapotasana, or Pigeon Pose, is a deep backbend and hip opener. Here, a student demonstrates the grace and flexibility required for this asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15833cc1-e9b4-46fb-80fe-85ea4f8b1684)
- [Video: A student receives a deep adjustment in a forward bend, using five bricks to measure her progress. We celebrate every milestone in the journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dd057d1-652d-4971-b51d-7177abaa303e)
- [Video: A student works on her middle split using blocks for support. We teach a step-by-step approach to mastering challenging poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/972173f4-eb6c-408d-8a4d-fef7847b3ff9)
- [Video: A fun, chaotic, and supportive moment from our middle split practice. We believe in working hard and having fun along the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c940cb17-6b67-4c4d-809c-796ea476bc63)
- [Video: A deep forward bend with a partner assist, using a chair for leverage. This technique allows for a profound release of the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d373697d-f695-498f-95a6-e13fa44ee1c0)
- [Video: A student achieves a full middle split between two chairs with an instructor's guidance. This shows the incredible results of dedicated practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06267025-bdb7-4f76-8c8c-51dba3e93d73)
- [Video: An instructor assists students with Purna Bhujangasana (Full Cobra Pose) against the wall, helping them to achieve a deeper and safer backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00b8185f-4a15-49af-8cd6-fd177a919998)
- [Video: This beautiful partner backbend showcases symmetry, trust, and flexibility. It's a testament to what can be achieved when we practice together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65809f5f-908c-47ae-8ac0-986828679eab)
- [Video: A student works through the intensity of a deep Dhanurasana (Bow Pose) with an instructor's help. Her expression shows the effort and release involved.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/468a93fd-7c46-4a98-96f9-9640642ce8d4)
- [Video: Students practice Bhujangasana (Cobra Pose) against the wall, a great way to open the chest and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41215af9-c853-4982-81ec-8b868d3e9b09)
- [Video: A leg day in our studio involves deep stretches and hip openers to improve flexibility for poses like splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f91064a-2f58-42ff-b446-65ae8ff93d21)
- [Video: An instructor uses a block to help a student deepen their backbend in Ustrasana (Camel Pose), focusing on opening the upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cc129fb-0387-496e-b08c-13b75ca075b8)
- [Video: An instructor assists a student in a standing split against a pillar, providing stability and helping to deepen the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed51c681-14d8-46fd-b0bb-1fffb20b3cb5)

## About Advanced Flexibility: Backbends & Splits

In our studio, we do not believe in forcing your body into a position. We use heavy wooden props, ropes, and active partner-assisted stretches to safely guide you into deeper backbends and splits. Whether you are using a chair for Camel Pose or straps to open your hips for a middle split, every movement is designed to protect your joints while building the actual flexibility you need.

Achieving advanced postures like middle splits or full backbends takes more than just repetition. It requires an understanding of anatomy and the patience to release tension held in the muscles and connective tissue. 

### Why Props Matter
We treat props as an extension of the teacher. In classes at our Rishikesh and Rohini studios, we use:
- **Wall Ropes:** Essential for spinal traction, allowing you to hang and decompress the vertebrae before entering a backbend.
- **Wooden Bricks & Chairs:** These bridge the gap for students who cannot yet reach the floor, allowing for safe alignment in Dhanurasana or Camel Pose.
- **Belts and Straps:** These provide the leverage needed to deepen a stretch in a forward bend or split without overstraining the hamstrings.

### The Role of Partner Assistance
Flexibility is often limited by fear and muscle guarding. Our hands-on adjustments, where a partner or instructor provides stability, help you surrender into a pose. This is the difference between struggling on a mat alone and actually feeling your muscles lengthen. 

We focus on the science of the stretch. You will not find aggressive forcing here. We break down complex asanas into small, achievable steps. If you are training for a split, we start with hip-opening drills. If you are aiming for a backbend, we build core and shoulder strength first. 

Consistency is your only path forward. As we say, 'Karma karte raho' (just keep doing the work). If you attend regularly, you will feel the change in your body within weeks.

## About Vyas Yoga Center

I am Diwakar Vyas, and I believe flexibility comes from consistency, not force. At our centers in Rishikesh and Rohini, we help you master advanced asanas by showing you exactly how to align your body using props and careful, hands-on adjustments.

[See all of Vyas Yoga Center's services](https://mytribe.in/vyas_yoga)

## More from Regular Yoga Classes by Vyas Yoga Center

- [Featured](https://mytribe.in/vyas_yoga/regular-yoga-classes/featured)
- [Yoga for Pain Relief & Health](https://mytribe.in/vyas_yoga/regular-yoga-classes/yoga-for-pain-relief-health)
- [Yoga for Weight Loss & Body Toning](https://mytribe.in/vyas_yoga/regular-yoga-classes/yoga-for-weight-loss-body-toning)
- [Advanced Asana: Strength, Balance & Flexibility](https://mytribe.in/vyas_yoga/regular-yoga-classes/advanced-asana-strength-balance-flexibility)
- [Our Teaching Method: Props & Personal Adjustments](https://mytribe.in/vyas_yoga/regular-yoga-classes/our-teaching-method-props-personal-adjustments)
- [Pranayama & Meditation: The Path to Inner Calm](https://mytribe.in/vyas_yoga/regular-yoga-classes/pranayama-meditation-the-path-to-inner-calm)
- [Our Studio Classes: Energy & Community](https://mytribe.in/vyas_yoga/regular-yoga-classes/our-studio-classes-energy-community)
- [Join Us Online From Anywhere](https://mytribe.in/vyas_yoga/regular-yoga-classes/join-us-online-from-anywhere)
- [Student Stories & Transformations](https://mytribe.in/vyas_yoga/regular-yoga-classes/student-stories-transformations)
- [Outdoor Yoga & Special Events](https://mytribe.in/vyas_yoga/regular-yoga-classes/outdoor-yoga-special-events)
- [Yoga for Kids](https://mytribe.in/vyas_yoga/regular-yoga-classes/yoga-for-kids)
- [Yoga Philosophy & Lifestyle](https://mytribe.in/vyas_yoga/regular-yoga-classes/yoga-philosophy-lifestyle)
- [Teacher Training Courses (YTTC)](https://mytribe.in/vyas_yoga/regular-yoga-classes/teacher-training-courses-yttc)
- [Additional Poses & Practices](https://mytribe.in/vyas_yoga/regular-yoga-classes/additional-poses-practices)

## More services by Vyas Yoga Center

- [Therapeutic Yoga for Pain & Ailment Management](https://mytribe.in/vyas_yoga/therapeutic-yoga-for-pain-ailment-management)
- [Yoga Teacher Training](https://mytribe.in/vyas_yoga/yoga-teacher-training)

## Similar work from other experts

- [Advanced Flexibility Training: Splits and Backbends](https://mytribe.in/re_yoganize/yoga-flexibility-coaching/advanced-flexibility-splits-backbends) by Vaishnavi Jaiswal · Yoga & Flexibility Coaching · Available Online; Sessions in NCR, Hyderabad & 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
- [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
- [Deep Flexibility and Backbends Training in Rohini](https://mytribe.in/yogiarjunsingh/personal-group-yoga-classes/deep-flexibility-backbends) by Arjun Singh Pundir · Personal & Group Yoga Classes · Available online and at studio in Rohini, Delhi
- [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 Vyas Yoga Center, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Namaste%2C%20I%20am%20interested%20in%20your%20Advanced%20Backbends%20and%20Splits%20classes.%20Can%20you%20share%20the%20schedule%20and%20batch%20details%3F)