An Iyengar Yoga sequence focused on building strength and understanding in backbends by working toward a clear, supported arc through the spine. The practice emphasizes how to extend the spine without force by coordinating effort across the legs, back, and core.
Continue your practice inside Po Online: where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

This class explores backbending through a small group of foundational poses, each offering a different way to understand spinal extension.

By working progressively, you begin to see how strength in the legs, arms, and back supports the action of the spine. The inclusion of side variations adds another layer, helping to refine balance and stability so the work does not collapse into the lower back.

This is a more detailed practice, designed to help you understand how to create backbends that feel supported, integrated, and sustainable over time.

What You’ll Practice

• Salabhasana (Locust Pose) to build strength and support spinal extension

• Dhanurasana (Bow Pose) to coordinate strength and flexibility

• Parsva (side) variations to refine balance and stability

• Creating a smooth, even arc through the spine

• Coordinating effort across the legs, core, and back body

When to Use This Practice

• When working to improve backbend technique

• To build strength in the back body and legs

• As a focused session on spinal extension

• When refining how to distribute effort in backbends

Who This Is For

• Students with some Iyengar Yoga experience

• Practitioners looking to deepen their understanding of backbends

• Anyone working to reduce strain in spinal extension

Frequently Asked Questions

What does it mean to create a smooth arc in backbends?

A smooth arc refers to distributing the extension evenly along the spine, rather than concentrating the movement in one area. This helps prevent compression, especially in the lower back.

Why do backbends sometimes feel strained in the lower back?

Strain often occurs when the spine is not extending evenly or when other parts of the body are not contributing enough. Without support from the legs and back body, the lower back tends to take more of the load.

How do poses like locust and bow help with backbends?

These poses build strength in the back body and help you understand how to lift and extend the spine. They prepare the body for deeper backbends by developing support and coordination.

What is the purpose of side variations in this sequence?

Side variations help identify imbalances and improve stability. They encourage more even work through both sides of the body, which supports a more balanced backbend.

Is this suitable for beginners?

This practice is better suited to students with some experience, as it focuses on more detailed actions and coordination within the poses.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Studio Po Yoga

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog