Backbends represent one of the most challenging asana types in Iyengar. While many practitioners focus on developing spinal flexibility, this advanced class aims to show how the actions of the hips and arms can create the foundation for allowing us to go safely into deep backbends.
The class begins with a warm-up sequence designed to prepare both the arms and hips for the backbend section. Through Adho Mukha Svanasana (Downward-Facing Dog), we activate the arms that will later support us in deeper backbends like Urdhva Dhanurasana—grounding ourselves through the hands while creating space across the upper back and shoulders.
Utthita Hasta Padangusthasana variations follow. This way, we prepare the hip flexors and surrounding muscles. Here, we explore how hip positioning directly influences pelvic alignment—a critical factor in protecting the lower back during deeper backbends. The relationship between external rotation, internal rotation, and neutral alignment in the hips becomes clear as we move through these standing poses.
In the final stage of the warmup, we move on to inversions, including Adho Mukha Vrksasana (Handstand) and Sirsasana (Headstand) variations. These poses strengthen the shoulders and upper back. The inversions also help establish the actions of lifting through the inner legs and properly positioning the pelvis—skills that transfer directly to backbend practice.
With the body thoroughly prepared, we progress through a sequence of backbends. We begin with Urdhva Mukha Svanasana (Upward-Facing Dog) and Salabhasana (Locust Pose) to further activate the arms, shoulders, and hips. In a way, this part of the backbend sequence can be seen as a continuation of the warmup we already did. These poses reveal how proper arm support creates space for the chest to open while correct hip positioning protects the lower back.
Dhanurasana (Bow Pose) showcases the relationship between arm and leg actions, demonstrating how these seemingly separate body parts must work in unison to create a balanced backbend. Ustrasana (Camel Pose) helps us explore this connection further since it requires precise hip positioning combined with strong, supportive arm actions.
We will also be going into Urdhva Dhanurasana (Upward Bow Pose). Here, we explore variations and modifications that reveal how subtle adjustments in hip positioning and arm actions can dramatically transform the pose—creating greater opening, stability, and energy flow.
The cool-down sequence includes Halasana (Plow Pose) and Sarvangasana (Shoulder Stand), which help counterbalance the intense back extension while we maintain the awareness in the arms and hips. The practice concludes with a guided meditation in Savasana that gives us time and space to reflect on what the actions we just performed on our bodies brought: what feels different, which areas feel freer, where we retained tension, what we learnt.
Video stills from this sequence
