--- title: "Deep Backbends & Spinal Flexibility | Expert Yoga in Rajouri Garden" description: "Master deep backbends like Chakrasana safely with expert guidance in Rajouri Garden. Improve spinal flexibility and core strength with our advanced yoga training." canonical: https://mytribe.in/yogimohanyoga/advanced-yoga-calisthenics/deep-backbends-spinal-flexibility last_updated: 2025-09-22 --- # Deep Backbends & Spinal Flexibility Training Tribe Verified · 20+ years of teaching experience in Delhi By [Yogi Mohan](https://mytribe.in/yogimohanyoga) · Online, at studios in Rajouri Garden, or travels to you within 6km · ₹1,200 Per Session (estimate) Part of [Advanced Yoga & Calisthenics](https://mytribe.in/yogimohanyoga/advanced-yoga-calisthenics). [View full gallery](https://mytribe.in/yogimohanyoga/advanced-yoga-calisthenics/gallery) Master your Chakrasana and Ustrasana with safe, alignment-focused training in Rajouri Garden. We build the necessary core strength and spinal mobility using proven prop-assisted techniques. ## Photos and videos - [Video: Using the wall is a perfect technique for beginners and intermediate students to build confidence in backbends. It provides support and helps you understand the correct alignment for opening the spine without fear.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9130bf4-5fcb-48b9-9ebc-009e79510131) - [Video: Here are a few tips for backbending. We use props like the yoga wheel to support the spine, allowing for a deeper and safer stretch. This helps in progressing towards poses like the full wheel pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91a77fd1-5615-40a2-8033-58f47dd7ec35) - [Video: Today's lesson is backbending. A key part of my teaching is hands-on adjustment, where I provide physical support to ensure my students maintain correct form and safely deepen their Chakrasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e755d95-f666-4e3f-b337-a59c98b09e91) - [Video: A chair is an excellent prop for modifying and deepening backbends. Here, I'm guiding a student through a supported backbend, which helps to open the chest and shoulders while protecting the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8de7847b-3fff-4af7-9748-5e886150bec4) - [Video: Practicing backbends this way, using the wall bars for support, allows you to control the depth of the stretch. This method builds both strength and flexibility in the entire back, chest, and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/142a870d-7287-4228-b588-6701dcdcaed6) - [Video: This is a variation of Chakrasana, or Wheel Pose, focusing on forearm support. This modification builds shoulder strength and stability, preparing you for more advanced backbend variations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/544a8a49-c39b-46a6-bd39-fa80e4d9bae8) - [Video: To get your Purna Salabhasana (Full Locust Pose), try this wall technique. Holding the pose for at least 30 seconds builds immense spinal strength and flexibility, helping to relieve lower backache.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72220a4d-df88-46de-8936-204c9a7eeba5) - [Video: This wall-assisted technique is excellent for improving your backbending. It helps to lengthen the spine and open the chest, which are key for improving posture and relieving stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23e37e12-17ca-4874-89c3-1a031413ed42) - [Video: Here is an advanced Camel Pose (Ustrasana) technique using a chair. This prop allows for a much deeper backbend, opening the entire front body while I provide support to ensure proper alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/281eecff-380b-4514-b9f7-009ef4c6331b) - [Video: This video showcases advanced backbending drills using props like a chair for a supported wheel pose and the wall for a controlled drop-back. These methods are for intermediate to advanced practitioners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73d71736-3f64-4d1d-8926-a8463ab36deb) - [Video: This flow demonstrates a transition from a backbend into Pincha Mayurasana and Baby Crow Pose. This requires a combination of spinal flexibility and arm strength, which we build progressively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62c59b26-05ec-491c-a978-8c6a0d052a55) - [Video: Students in my intermediate to advanced class practice Grivasana, a neck-strengthening backbend. This pose improves balance and strengthens the neck, back, and thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2cc041c-ea02-4830-ad80-f3b5686664f1) - [Video: A yoga wheel is one of the best tools for backbending sessions. Here, I am assisting a student to open his thoracic spine, providing gentle pressure to deepen the stretch safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/749ce03c-768e-4ea5-b307-ed3ed22c3c95) - [Video: Partner work is a great way to build trust and go deeper into poses. Here, I am assisting a student in a deep backbend, using my body weight to help her open her spine and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c1e74f1-e242-4c8a-a437-2864fb261bdd) - [Video: Ready to push your limits? In my advanced batch, I guide students through challenging partner-assisted backbends, helping them achieve a greater range of motion safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/819611da-898f-437c-b01e-284a8bb84e30) - [Video: Even small, daily stretches can keep you active. Here, a student uses the wall for a scorpion handstand variation, a pose that combines a deep backbend with an inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d75a4f3-26a0-451b-b84e-4cca5daf1a77) - [Video: Proper body alignment is everything in yoga. Using a strap, I guide a student into a deeper, more aligned backbend, ensuring the stretch is effective and safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf86bbf4-e5c6-4dad-9800-836167087e15) - [Video: If you want to learn a back flip, you must first master the backbend. This sequence shows the foundational back flexibility and strength drills we practice in the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7af36621-689b-41a7-b314-e949ef74d4f0) - [Video: This is a deep backbending practice from my studio. I am assisting a student in a partner-based stretch to increase spinal flexibility and open the front body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d6a0bfe-3729-4183-8a20-04d5ee0be612) - [Video: In this partner exercise, I am guiding students into a deeper expression of Salabhasana (Locust Pose). This builds incredible back strength and is a key component of our advanced training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4b5e141-a46f-4b70-8a1d-85e0666e6777) - [Video: This is a demonstration of a deep wheel pose, showing the spinal flexibility and shoulder opening that we work towards. Change is constant, and our practice helps us grow with it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0e3daac-14aa-4644-b64e-e37e48f4a23f) ## About Deep Backbends & Spinal Flexibility Don't just force your spine into a bend, as that is how injuries happen. My classes focus on specific drills using wall bars and yoga wheels to open your chest and shoulders first. When your foundation is solid, deep poses like Purna Ustrasana become natural extensions of your body, not painful stretches. Many students come to me thinking backbends are just about being flexible. It is actually about strength. If you lack core stability or shoulder mobility, your lower back takes all the pressure. That is why I use a mix of Swedish ladders, chairs, and yoga wheels in my Rajouri Garden studio. These tools help isolate specific muscle groups, allowing you to move into advanced postures like Wheel Pose (Chakrasana) or Full Locust (Purna Salabhasana) without fear. We focus heavily on thoracic spine mobility because that is where most people are stuck. My approach is simple: we build the strength, you learn the alignment, and the flexibility follows. Whether you are prepping for a handstand transition or just want to relieve back stiffness from sitting at a desk, we break it down step-by-step. No shortcuts, just consistent practice. ## About Yogi Mohan I am Yogi Mohan, and I believe health is your greatest wealth. I have spent over two decades in Rajouri Garden teaching students how to move safely and build real, lasting strength. [See all of Yogi Mohan's services](https://mytribe.in/yogimohanyoga) ## More from Advanced Yoga & Calisthenics by Yogi Mohan - [Featured](https://mytribe.in/yogimohanyoga/advanced-yoga-calisthenics/featured) - [Arm Balances & Inversions](https://mytribe.in/yogimohanyoga/advanced-yoga-calisthenics/arm-balances-inversions) - [Advanced Flexibility: Splits & Hip Openers](https://mytribe.in/yogimohanyoga/advanced-yoga-calisthenics/advanced-flexibility-splits-hip-openers) - [Calisthenics & Core Conditioning](https://mytribe.in/yogimohanyoga/advanced-yoga-calisthenics/calisthenics-core-conditioning) - [Additional Work](https://mytribe.in/yogimohanyoga/advanced-yoga-calisthenics/additional-work) ## More services by Yogi Mohan - [Group Yoga Classes](https://mytribe.in/yogimohanyoga/group-yoga-classes) - [Kids Yoga & Gymnastics](https://mytribe.in/yogimohanyoga/kids-yoga-and-gymnastics) - [Yoga for Women's Health](https://mytribe.in/yogimohanyoga/yoga-for-women-s-health) - [Therapeutic Yoga & Pain Relief](https://mytribe.in/yogimohanyoga/therapeutic-yoga-pain-relief) - [Yoga for Fitness & Weight Loss](https://mytribe.in/yogimohanyoga/yoga-for-fitness-weight-loss) - [Yoga Retreats](https://mytribe.in/yogimohanyoga/yoga-retreats) ## Similar work from other experts - [Mastering Backbends: Spinal Flexibility and Strength](https://mytribe.in/aryanyogshala/advanced-yoga-training/mastering-backbends) by Aryan Yogshala · Advanced Yoga Training · Online classes; Home visits across Delhi NCR & Studio in Gurugram - [Backbend Yoga Training: Safe Heart Opening with Props](https://mytribe.in/priyadarshini0123/personal-yoga-instruction/backbend-journey-dil-khol-ke) by Priya · Personal Yoga Instruction · Online classes and in-person sessions across Bengaluru - [Advanced Backbends: Building a Flexible Spine](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats/advanced-backbends-building-a-flexible-spine) by Ashtanga Yoga Shala · Yoga Workshops and Retreats · At studios in Vikaspuri & Dwarka - [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 - [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 - [Unlock Your Spine: Guided Backbend Practice](https://mytribe.in/yogiksyoga/therapeutic-alignment-yoga/unlock-your-spine-backbend-practice) by Yogiks Yoga · Therapeutic & Alignment Yoga · Studio sessions in Paschim Vihar, Delhi ## Book To book Yogi Mohan, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Yogi%2C%20I%20am%20interested%20in%20the%20Deep%20Backbends%20training.%20Do%20you%20have%20slots%20available%20for%20a%20demo%3F)