Backbends in Iyengar Yoga are not about force; they’re about creating a clear, smooth arc that supports the spine as it arches.

In this sequence, we explore three essential poses that lay the foundation for safe and integrated backbends:

• Salabhasana (Locust Pose) — building strength and maximizing extension

• Dhanurasana (Bow Pose) — supporting flexibility with strength and alignment

• Parshva variations (side actions) — refining core stability, strength, and balance
  

With well-informed yoga habits and a clear foundation of key actions, backbends can be both uplifting and supportive.

This Iyengar Yoga sequence begins with standing asanas to highlight backbending actions in an accessible way. We start with Utthita Trikonasana (Extended Triangle Pose) to set the stage, then move through additional standing poses with a particular focus on how much the legs need to engage in order to activate the buttock muscles (your glutes!).

In this session, I guide you through a thoughtfully sequenced intermediate-level Iyengar Yoga practice, incorporating backbends and inversions to create space and ease in the upper back. By working with yoga props such as bolsters, chairs, and blocks, we’ll support the body while deepening each posture for maximum benefit. These props not only enhance alignment but also allow for greater accessibility and precision, helping you refine your practice.

In this 25-minute Iyengar Yoga practice, you'll explore various yoga poses that target the muscles of the back, help to alleviate tension, and improve overall spinal health. It's a short but effective Iyengar Yoga sequence that hones in on strength building in order to condition the spinal and deep abdominal muscles.