Beginner Extension Course I – Class 3

Focus: Backbends are introduced in class 3. These poses will be brand new if you are progressing from the Basic Beginner Courses. You will be working mainly with preparatory poses, often referred to as “baby backbends”. These poses teach you the fundamental techniques required for backbends. They help to strengthen the muscles around the spine and bring some elasticity to the upper back. You have already been working with some backbend techniques in several of the standing poses from previous classes. These poses are also included in this tutorial to help you make the link between what is new and what is familiar. Backbends are often popular with yoga practitioners due to the energizing and stimulating effect they have on the body and nervous system. They can assist in relieving low energy and depression.

Key Poses: Salabhasana, Chatushpadasana, Ustrasana

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

Level: Beginner Extension

Duration: 55 min

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  1. jess m

    I don’t understand the instruction right buttock away from left buttock in the first laying down pose. As we lift legs in these poses should we be engaging the glutes or not? The only way I can push my pelvis into the floor is to squeeze my buttocks, bringing them together. Had a lot of low back pain after the first time I did this class so going back to try it again more slowly. Any additional suggestions or resources for learning backbends? Have the typical female hyper-lordosis, super tight glutes and a hard time using my abs without using my glutes to tilt pelvis. I know this is a common problem so thought I’d ask here so other can see it.

    • Rod

      Hi Jess,

      I am not sure which pose you are referring to. I think you might mean Salabhasana? Is that right? Before I can comment in a meaningful way I would need to clarify this.

      Best wishes,


  2. karym B

    Great session, one of the most relaxing for me yet! Still fighting with my tight hamstrings but the moves tend to come easier now. Working on it! Thanks

    • Rod

      Hi Karym,

      That’s great to hear! Keep it up! I’m really glad you are finding the classes beneficial.

      Best wishes,


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