Chair Backbends: Urdhva Dhanurasana & Viparita Dandasana – Weekly Advanced Class 409

This class methodically develops chair backbends from foundational setups to stronger variations for experienced students. A yoga chair is used throughout the sequence to provide support as needed and deepen access when appropriate. The sequence centres on chair-supported Urdhva Dhanurasana and Viparita Dandasana, highlighting common prop usage and essential techniques. Options are shown to help you avoid common difficulties, including neck and lumbar compression. Using a chair in this way gives you options to work passively in quieter sessions or, when energy allows, to work more actively – staying longer and going deeper. This class is ideal as a standalone practice or as a precursor to a more extended exploration of these backbends.