Advanced Backbend Variations – Weekly Advanced Class 22

Focus: This sequence of backbend variations is intended for advanced students who have an established, regular backbend practice. The starting point for the backbends in this class is Urdhva Dhanurasana (bridge pose). The ability to confidently practice this pose is a prerequisite for the more advanced poses that follow. Each of these more advanced backbends are approached in safe and sustainable stages. Supports are used where necessary to help anyone newer to the poses, and more experienced students are given the freedom to go deeper.

Ustrasana (camel pose) is developed into Kapotasana where your hands reach back onto a wall.  Dwi Pada Viparita Dandasana is practiced in stages with the option of eventually coming to Eka Pada Viparita Dandasana. Vrschikasana (scorpion pose) is learnt with the support of a chair and a wall. Eka Pada Rajakapotasana (pigeon pose) is practiced with a belt to catch your foot and blankets to support your hips. This classic group of backbends are much loved by many yoga practitioners for their energy, strength and beauty.

Key Poses: Kapotasana, Urdhva Dhanurasana, Dwi Pada Viparita Dandasana, Eka Pada Viparita Dandasana, Vrschikasana, Eka Pada Rajakapotasana

Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt

Level: Advanced

Duration: 70 min

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  1. Huda M

    That backbend class was very uplifting, and it did include my favorite asanas.

    • Rod

      That’s great to hear Huda. Thanks for your feedback!

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