Course
Intermediate
hatha
vinyasa
Safe Backbends
Open the front body and share the bend across the whole spine instead of hinging at one point.
Most backbend pain comes from the same place: a stiff upper back and hips forcing the low back to do all the work. This course opens the parts that should move and teaches the low back to stop overworking.
Progresses from sphinx to bridge to wheel over six weeks, with a stopping point clearly marked at each stage.
What you'll study
9 lessons · 3h 4m · 6 contact hours
What has to move
- Where your bend comes fromFree preview15 min
- Thoracic spine work22 min
- Hip flexors and shoulders22 min
Building the bend
- Sphinx, cobra, locust25 min
- Bridge, properly20 min
- Camel without the low-back pinch20 min
Full expression
- Wheel, in stages25 min
- Counterposing and cooling down15 min
- Six weeks, one photo a week20 min