Chair Backbends Foundations – Weekly Intermediate Class 441

Intermediate 45 min

Chair Backbends Foundations – Weekly Intermediate Class 441

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chair backbends foundations

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks.

Key Poses

Chair Backbends, Viparita Dandasana.

Focus

This comprehensive 45-minute tutorial provides the essential foundations for practicing chair backbends safely, confidently, and effectively. Suitable for both newer students and experienced practitioners seeking to refine their understanding, the class begins with the fundamental principles of setup, including correct chair positioning, the use of blocks to support the head and neck, and safe methods for entering and exiting the pose. From these introductory stages, the practice progressively develops through a series of Viparita Dandasana variations, introducing key actions and techniques in a logical sequence that allows students to build both confidence and understanding. Along the way, common challenges are addressed, including how to avoid unnecessary compression in the lower back or neck, while therapeutic modifications are offered to accommodate a wide range of body types, flexibility levels, and experience. By breaking the pose down into manageable stages, the class helps establish a sustainable and repeatable approach to one of the most valuable categories of Iyengar Yoga practice. Chair backbends are remarkably versatile, offering deep chest opening, improved spinal mobility, and an uplifting effect on energy levels, while also serving as a supported and restorative option when practiced more gently. Whether you are learning the pose for the first time or consolidating an existing practice, this class provides a reliable framework for incorporating chair backbends into your regular home practice.

Next Up

  1. Intermediate 50 min Restore Hip Mobility: Undo the Effects of Sitting – Weekly Intermediate Class 440
  2. Intermediate 25 min Foundations of Standing Poses with Doweling – Weekly Intermediate Class 439
  3. Intermediate 40 min 16 Essential Yoga Poses for Back Care – Weekly Intermediate Class 438
  4. Intermediate 40 min Neck Health Yoga – Weekly Intermediate Class 437
  5. Intermediate 40 min Chair-Assisted Seated Poses and Forward Bends – Weekly Intermediate Class 436
  6. Intermediate 60 min Standing Poses with Minimal Props – Weekly Intermediate Class 435
  7. Intermediate 65 min Standing Poses and Twists with a Yoga Chair – Weekly Intermediate Class 434
  8. Intermediate 30 min Chair-Based Shoulder Opening: a 30 Minute Class – Weekly Intermediate Class 433
  9. Intermediate 25 min Refining Urdhva Mukha Svanasana: Foundations of Safe Backbending – Weekly Intermediate Class 432

Member Comments

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  1. Hi thank you fot the thorough practive. There is a question that I have though : I am 1,61m in height and i use a metal yoga chair. When in backbends I place my pelvis just on the edge of the seat of the chair my shoulderblades do not come out of the seat of the chair. If i place my shoulderblades just over the seat of the chair then my pelvis is almost in the middle of the seat of the chair . What would be the correction position to do ? 🙏

    1. Post
      Author

      Hi Christa, Thanks for your question. This is a very common problem for people who are around your height. The video does actually attempt to address this. I would recommend prioritising the shoulder blade position, ie shoulder blades just over the edge of the chair. This will be the same parameter for everyone regardless of height – the pelvis position will vary according to height – thus making it harder for shorter people to straighten their legs. For people under 165 cm or 5 feet 5 inches (roughly – as a guide) you may need to put blocks under your feet so that the edge of the seat does not dig into the backs of your thighs and prevent you from straightening your legs. Do this as a last resort though, and more than likely you will only need flat blocks. Position the blocks up against the wall and place your heels on top of them. The balls of your feet should still press into the wall. It is important that you can completely straighten your knees. I hope this helps. All the best with your chair backbends. Rod

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