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Hard Tier

Back Strengthening - Hard

An advanced backbend sequence demanding high spinal flexibility, including wheel pose and king pigeon.

Focus Area Advanced Spinal Backbends
Pose Count 4 Postures
Estimated Time 21 Mins
Rest Cycle 15s between

Practice Notes

  • Listen to your body. Modify poses as needed.
  • Maintain steady nasal breathing throughout.
  • Keep a water bottle and yoga block nearby.
  • Enable sound to hear active vocal instructions.
Start Workout Session

Pose Sequence (4 poses)

01

Wheel Pose

Urdhva Dhanurasana
300s

An intense backbend that opens the entire front body, stretches the spine, and builds deep shoulder and arm strength.

Alignment Cues

  • Lie on back, bend knees, feet flat. Place hands by ears, fingers pointing to shoulders.
  • Press into hands and feet, lifting to the crown of head, then straighten arms.
  • Roll inner thighs downward and press chest forward.
  • Relax your neck, letting your head hang down.
Vocal Cue:

"Place hands by your ears. Inhale, press into your hands and feet, lift your hips and chest, and straighten your arms."

Wheel Pose
02

Bow Pose

Dhanurasana
300s

An energizing backbend that opens the chest, stretches the abdomen, and strengthens back muscles.

Alignment Cues

  • Lie on stomach, bend knees, reach back to hold outer ankles.
  • Inhale to kick shins actively back and up, pulling chest off mat.
  • Keep knees parallel and aligned, hip-width apart.
  • Gaze slightly forward and upward, breathing deeply.
Vocal Cue:

"Bend your knees and hold your ankles. Inhale, kick your legs back to pull your chest off the ground, opening your shoulders."

Bow Pose
03

King Pigeon

Eka Pada Rajakapotasana
300s

An advanced backbend and hip opener that demands extreme spinal flexibility and thigh opening.

Alignment Cues

  • From pigeon pose, slide your back leg straight behind you, kneecap down.
  • Bend back knee and reach back with both arms to clasp your foot.
  • Lift through your sternum to avoid lower back compression.
  • Draw your elbows in toward the midline, framing your head.
Vocal Cue:

"From pigeon, bend your back knee, reach back with both arms to clasp your foot, and lift your chest high to deepen the backbend."

King Pigeon
04

Forearm Wheel

Dwi Pada Viparita Dandasana
300s

A deep inversion backbend where the head is supported by interlaced hands on the floor and weight is on the forearms.

Alignment Cues

  • Enter wheel pose, then carefully lower one forearm to the mat, then the other.
  • Interlace your fingers behind your head, cradling the skull.
  • Press your chest actively forward to open shoulders.
  • Keep legs strong and inner thighs drawing together.
Vocal Cue:

"From wheel, drop your forearms to the mat, interlace your fingers behind your head, and press your chest forward to open your shoulders."

Forearm Wheel