Backbends in 30 Minutes – Weekly Intermediate Class 51

Focus: This weeks intermediate class gives you a burst of energetic backbends within half an hour. The sequence will help to strengthen your legs, open your chest and boost your energy levels. Before starting the backbend component of the class the standing pose virabhadrasana I is linked with a flowing, surya namaskar style action. From there you head towards upward facing dog pose, salabhasana and then chatushpadasana. These preparatory backbends are great when you have ample time and are heading towards a longer session of deeper backbends; but they are also potent poses to focus on when you are making the most of a limited practice time.

Key Poses: virabhadrasana I, urdhva mukha svanasana, salabasana

Equipment: Mat, bolster, 2 blankets, 2 blocks

Level: Intermediate

Duration: 30 min

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  1. Anita S

    Great start to the morning. I found the salabhasana difficult because there wasn’t enough padding under the hips. Will use a blanket on top of the mat next time.

    • Rod

      Yes a blanket or even a second mat if you have one will help if your hip bones are under too much pressure in this pose.


    Lots packed into 30 minutes. These-length classes will be my new morning routine. Thanks for the excellent instruction!

    • Rod

      Thanks for your feedback Maureen. I think that sounds like a good idea for a course. I will look into curating a group of shorter classes for that purpose.

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