Deep Flexibility: Backbends and Splits
Opening your hips and finding space in your spine isn't about looking like a pretzel. It’s about feeling safe enough to let go. Whether you're working towards your first split or a deeper backbend, we’ll move with intention, not just ambition.
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.
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.
The Mermaid pose is a graceful backbend and hip opener. It's a beautiful expression of flexibility that we can build towards in our private sessions.
The Wild Thing pose (Camatkarasana) is all about opening your heart. It's a joyful, expressive backbend that feels as good as it looks.
A supported standing backbend (Ardha Chakrasana) is a great way to begin exploring back flexibility safely. We use modifications like this to build confidence and strength.
Moving into a deeper standing backbend. This shows how we can progress from supported variations to more challenging expressions of a pose as your body gets stronger.
Don't forget your twists. Poses like Bharadvajasana are key for spinal health, digestion, and preparing the body for deeper backbends and arm balances.
The Extended Hand-to-Big-Toe pose (Utthita Hasta Padangusthasana) is a fantastic way to work on hamstring flexibility and balance at the same time.
About Deep Flexibility: Backbends & Splits
Most people rush into a split or a deep backbend and wonder why their lower back hurts or their hips feel stuck. We don't do that. In our sessions, we start by checking if your body is actually ready, using blocks, chairs, or simple wall support to build the necessary strength first. If you've been avoiding these poses because of a past injury or just feeling stiff, we’ll use specific, adaptive techniques so you can progress without fear.
I often hear, 'I can't do this,' especially when it comes to poses like the full split or deep backbends. That is a story, not a biological reality. My approach to flexibility isn't about forcing your body into a shape for a photo. It is about anatomy. If your hips are tight, we don't just push harder, we look at why they are tight. Are we working with limited range or fear based guarding?
We use M.Sc level therapy principles, meaning we use Iyengar-style props like chairs and bolsters to create safety. When your brain feels safe, your muscles stop fighting back. That is when the stretch actually happens.
Whether we are working on Hanumanasana (splits) or deep heart-opening backbends like Kapotasana, my goal is the same: to help you move with control. I’ll teach you how to engage your core and protect your lumbar spine so you are not just collapsing into your joints. It is a bit of work, a bit of sweat, and sometimes we might fall over, but that is just part of it. If you are ready to stop guessing and start practicing, let us look at your range and build a plan that actually sticks.
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