This complete yoga practice is focused on backbending to open the front of your body.

You’ll be guided a series of backbends and shoulder openers, preparing for the peak pose Urdhva Dhanurasana (Full Wheel Pose).

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We'll build up gradually from simpler foundational shoulder openers and backbends such as the Cobra and Salabhasana, to deeper more complex backbends like Bhekasana, Dhanurasana, Ustrasana and of course Urdhva Dhanurasana. Then finishing off with some counterposes like Happy Baby and Lying Spinal Twist.

0:00 Introduction to yoga backbending
0:59 Start of practice
1:51 Cobra Pose | Bhujangasana
2:59 Locust Pose | Salabhasana
4:08 Frog Pose | Bhekasana
6:33 Bow Pose | Dhanurasana
7:47 Upward Facing Dog | Urdhva Mukha Svanasana
8:28 Heart Opener Puppy Pose | Ahahatasana
9:25 Eagle Pose Arms | Garudasana Arms
10:47 Cow Face Pose Arms | Gomukasana Arms
12:00 Camel Pose | Ustrasana
13:10 Full Wheel Pose | Urdhva Dhanurasana
16:20 Knees-to-Chest Pose | Apanasana
16:33 Happy Baby Pose |Ananda Balasana
17:27 Lying Spinal Twist | Supta Matsyendrasana
18:58 Reflection and tips

If you're trying some of these poses for the first time, take your time and see how they feel for your body. Make sure you activate your core and legs to protect your lower back.

Gradually as you create more space in your shoulders and learn how to keep the length and space in the spine during backbending you'll be able to find your deepest expression of Urdhva Dhanurasana.

Once you're comfortable with the technique of the poses themselves you can turn more focus towards your breathing, keeping a steady and long inhale and exhale as you open up your chest.

The yoga poses covered in this video can be found in hatha, vinyasa and ashtanga yoga. It's recommended you first take some time to warm up the body with some sun salutations before attempting this series of backbending yoga asana.

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