Watch this tutorial to understand how to engage the midback in handstands.

Flip downward-facing dog into Urdhva Dhanurasana (upward bow or bridge pose). This is an advanced transition that requires spinal mobility, shoulder, wrist and hip flexors flexibility.

Astau - eight, vakra - crooked, twisted, curled. This arm balance is a core-strengthening twist that requires hamstring flexibility.

In this video, we talk about the deep front line of anatomy meridians and its role in backbends.

In this video, we talk about legs and pelvis and how we need to work them in order to avoid the lower back compression.

Props: 2 blocks (optional)

In this video, I talk about the theory of backbends, which is followed by a short practice on torso flexibility.

Props: 2 blocks

In this video, I talk about the theory of back bends, which is followed by a short practice on arms and shoulder flexibility.

Props: 2 blocks

Pincha Mayurasana - a feather of peacock pose is a forearm balance. Hollow back Pincha is forearm balance with an element of backend added to it. It’s great for opening the chest and shoulders. In this video, we use the props of a wall and a block (which can be replaced by a thick book).

In this tutorial on kasyapasana we focus on all elements of this challenging side plank: external hip rotation, shoulder mobility and twisting for binding.

Mayurasana - the peacock pose requires upper body and core strength as well as a good sense of balance. We will look at serratus anterior muscle that we have to learn how to engage for this very challenging pose.

Padmasana - the ultimate yoga pose we use for seated practice. It requires hip and knee flexion, external hip rotation, and ankle/foot mobility. In this video we work on 4 types of stretching:

- Static
- Dynamic
- PNF (proprioceptive neuromuscular facilitation)
- MFR (myofascial release)

Props: 2 therapy or tennis balls in a pouch/sock.

Understand and practice the chinstand. I recommend watching these videos that will help you with this pose: Superficial back line tutorial and Engaging superficial back line tutorial

Even though backbends can feel like a lot of stretching, they also involve a lot of strengthening in the superficial back line. Do this class to understand how to engage through the back of your body.

In this tutorial, we talk about the myofascial meridians that are involved in the practice of back bending. We cover lateral, spiral, superficial front and back lines.

Proprioceptive neuromuscular facilitation is my latest favourite way to stretch. We actively engage in forward-bend (not using hands) for 10 seconds, followed by a backbend of 8 seconds. Doing three to four rounds usually delivers the best results.

Learn how to engage your core when stepping forward for lunge or virabhadrasana. Mastering transitions like these makes your practice light and effortless.

Combine the compass pose and side plank in this super challenging pose. For a blooper, head to this IG post - I hope this will make you smile. Watch Compass Pose as well as Side Plank tutorials before you attempt this pose.

Practice correct alignment and stacking of shoulders, hips and legs in side plank while working at the wall.

Compass pose required deep hip flexion, external hip rotation, side body flexibility, and a splash of a twist. Try this fun pose as preparation for Vishwamitrasana (side plank variation).

Learn how to safely transition from crane pose (bakasana) to tripod headstand (tripod headstand).