30-Minute Backbend Boost with Chair Support – Weekly Advanced Class 418

Advanced 30 min

30-Minute Backbend Boost with Chair Support – Weekly Advanced Class 418

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30 minute backbend boost

Equipment

Mat, chair, blanket.

Key Poses

Urdhva mukha svanasana, ustrasana, viparita dandasana.

Focus

This invigorating 30-minute sequence sharpens your backbends and delivers a welcome lift in energy. Ideal both for dedicated practice days and for busy times when you need a quick, revitalising boost. Using the support of a yoga chair, the class streamlines the usual preparatory work and takes you straight into effective, well-supported actions that open the shoulder blades and upper back. You’ll explore these techniques in accessible variations of Ustrasana and Urdhva Mukha Svanasana before developing them further in progressively deepening chair backbends such as Viparita Dandasana. After expanding the chest and invigorating the spine, the practice gently returns you to neutral with lower-back-soothing Pavanamuktasana and a calming Savasana to settle the breath and nervous system.

Next Up

  1. Advanced 50 min Foundational Standing Poses for Experienced Students – Weekly Advanced Class 417
  2. Advanced 40 min Lotus Pose Preparation Class – Weekly Advanced Class 416
  3. Advanced 25 min Core Strength & Control: Foundations to Chaturanga – Weekly Advanced Class 415
  4. Advanced 40 min Improve Shoulder Mobility – Weekly Advanced Class 414
  5. Advanced 60 min Comprehensive Twisting Class – Weekly Advanced Class 413
  6. Advanced 25 min Standing Twists: Length and Rotation – Weekly Advanced Class 412
  7. Advanced 50 min Restorative Forward Bends with a Chair – Weekly Advanced Class 411
  8. Advanced 60 min Foundations of Ujjayi Pranayama – Weekly Advanced Class 410
  9. Advanced 45 min Chair Backbends: Urdhva Dhanurasana & Viparita Dandasana – Weekly Advanced Class 409

Member Comments

Enjoyed this class? Share your experience with other members.

  1. Hi Rod,

    thank you for another wonderful class, I especially enjoyed the details for a more perfect alignment in savasana.
    Wishing you Happy Holidays and the best of the New Year.
    Cheers,

    Kristi Frerck 🙂

    1. Post
      Author

      Hi Kristan, Thanks for your kind feedback. It is very satisfying to hear that you are enjoying the classes. Wishing you all the best for the upcoming year! Rod

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