Heart Opening Backbend Flow

BackbendsHathaMaya curated
Back
Table Top
TableTop
Cat-Cow Stretch
CatCow
Low Lunge
LowLunge
Low Lunge with Backbend
LowLunge
Low Lunge
LowLunge
Low Lunge with Backbend
LowLunge
Cobra Pose
Cobra
Upward Facing Dog
UpwardFacingDog
Child's Pose
Childs
Camel Pose Prep
Camel
Camel Pose
Camel
Child's Pose
Childs
Bridge Pose
Bridge
Wheel Pose Prep
Wheel
Wheel Pose
Wheel
Knees to Chest
WindRelieving
Supine Spinal Twist
ReclinedSpinalTwist
Fish Pose
Fish
Savasana
Savasana

Mayasays...

Heart opening poses are powerful both physically and energetically! They counteract our forward-hunched modern posture while opening us to vulnerability and courage. These poses can be intense emotionally - they literally open the heart center and may bring up feelings of joy, sadness, or release.

Description

Progressive backbend sequence to open the heart and strengthen the spine

Poses (19)

Warm Up
Table Top

Table Top

Neutral spine, shoulders over wrists, prepare for movement

4breaths
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Warm Up
Cat-Cow Stretch

Cat-Cow Stretch

Slow spinal waves, emphasize cow pose extension

8breaths
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Hip Opening
Low Lunge

Low Lunge

Right foot forward, open hip flexors, hands on thigh

6breaths
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Gentle Backbend
Low Lunge with Backbend

Low Lunge with Backbend

Arms overhead, gentle backbend, lift chest

6breaths
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Hip Opening
Low Lunge

Low Lunge

Left foot forward, open hip flexors, hands on thigh

6breaths
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Gentle Backbend
Low Lunge with Backbend

Low Lunge with Backbend

Arms overhead, gentle backbend, lift chest

6breaths
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Backbend Prep
Cobra Pose

Cobra Pose

Gentle lift, hands under shoulders, engage back muscles

6breaths
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Active Backbend
Upward Facing Dog

Upward Facing Dog

Straight arms, open chest, legs off floor

4breaths
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Counter Pose
Child's Pose

Child's Pose

Rest and neutralize spine

4breaths
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Backbend Prep
Camel Pose Prep

Camel Pose Prep

Hands on lower back, lift chest, keep hips forward

6breaths
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Deep Backbend
Camel Pose

Camel Pose

Reach for heels if accessible, keep hips moving forward

6breaths
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Counter Pose
Child's Pose

Child's Pose

Rest and integrate, breathe deeply

6breaths
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Supported Backbend
Bridge Pose

Bridge Pose

Press feet down, lift hips, roll shoulders under

8breaths
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Advanced Prep
Wheel Pose Prep

Wheel Pose Prep

Hands by ears, press up to crown of head first

4breaths
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Peak Backbend
Wheel Pose

Wheel Pose

Press hands and feet, lift into full wheel if accessible

6breaths
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Counter Pose
Knees to Chest

Knees to Chest

Hug knees, rock side to side, release lower back

6breaths
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Neutralizing
Supine Spinal Twist

Supine Spinal Twist

Both sides, gentle twist to neutralize spine

12breaths
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Gentle Backbend
Fish Pose

Fish Pose

Supported heart opening, crown of head lightly on floor

8breaths
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Final Rest
Savasana

Savasana

Complete rest, feel the openness in your heart

24breaths
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Anatomical Focus

Spine
Chest
Shoulders
Hip Flexors

Teaching Notes

Warm up thoroughly before deeper backbends. Offer props and modifications. Counter with forward folds and twists. Watch for neck strain.

Sequence Details

Target Duration:
25m
Intensity:
Moderate
Difficulty:
Intermediate
Type:
backbends
Poses:
19

Yoga Styles

Primary style
Hatha
Also practiced in
VinyasaIyengarYinTherapeuticPower
HathaHold poses longer, focus on alignment and gradual progression
VinyasaFlow between backbends with connecting movements
IyengarUse props extensively, precise alignment, longer holds
YinPassive supported backbends with bolsters and blocks
TherapeuticGentle approach with props for healing and restoration
PowerDynamic backbends with strength-building variations

Focus Areas

Heart OpeningSpine MobilityChest OpeningShoulder Flexibility