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 short Iyengar Yoga practice, we explore deceptively simple shoulder work that penetrates deeply. With clear, precise instruction, you’ll learn how to open, strengthen, and release the shoulders. No props required — you can practice anywhere!

Standing poses are often celebrated for their benefits to the legs and hips—but they can do so much more. With just a few simple modifications, these familiar asanas can become powerful tools to release tension in the neck, shoulders, and upper back.

This 20-minute Iyengar Yoga practice is designed to create space, ease stiffness, and refresh the upper spine—all while keeping you strong and grounded through the legs.