Backbending & Spine Flexibility Masterclass
Unlock upper back stiffness, release tight hip flexors, and learn pain-free backbending. This interactive 70-minute masterclass combines functional anatomy, heart-opening flows, and real-time live posture feedback with founder Aastha Batra.
Date
13th Sept, 2026
Time
11:00 AM IST
Duration
70 Mins
Workshop Highlights
Live on Google Meet
Open to all levels (Modifications for stiff backs)
What will happen in the Backbending Masterclass?
A structured physiological sequence in 4 phases designed to protect your spine while building maximum flexibility.
Spine Decompression & Thoracic Mobility
11:00 AM - 11:15 AMLubricate spinal discs, awaken scapular mobility, and decompress the thoracic spine with dynamic spine waves and shoulder openers.
Psoas & Hip Flexor Deep Lengthening
11:15 AM - 11:35 AMRelease chronically tight hip flexors and quads with active lunges and block-supported stretches to ensure zero lower back compression.
Supported Heart Openers & Camel Pose (Ustrasana)
11:35 AM - 11:55 AMBuild backward flexibility through heart-opening alignment. Master Cobra (Bhujangasana), Camel (Ustrasana), and Bow pose safely using props.
Full Wheel Pose (Chakrasana) Prep & Real-Time Corrections
11:55 AM - 12:10 PMStep-by-step entry into Wheel pose with wall & block variations. Aastha observes your live camera feed to provide direct verbal posture adjustments, followed by cooling spine twists.
Spine Mobility & Backbend Progressions
Here is a preview of the thoracic opening drills, psoas release techniques, and backbend variations we will practice together with real-time feedback.
Thoracic Spine & Shoulder Mobility
Decompress thoracic vertebrae and release upper back tension safely.
Hip Flexor & Psoas Lengthening
Open tight hip flexors and quads to ensure zero lumbar pinching.
Supported Heart Openers & Camel Pose
Master Camel (Ustrasana) & heart-opening alignments with prop support.
Wheel Pose (Chakrasana) Mastery
Safe shoulder placement, lift mechanics, and real-time live posture corrections.
Aastha Batra
Founder, Yogaastha Studio
Aastha specializes in alignment-first, injury-free yoga practice. Over the last 8 years, she has guided over 3,000 students globally to safely decompress their spines, unlock stiff shoulders, and master deep backbends with biomechanically sound cueing.
"Backbends are not about force—they are about creating space in the heart and freedom in the spine."
Frequently Asked Questions
I have a stiff upper back and sit at a desk all day. Can I join?
Yes, absolutely! This workshop is crafted specifically for stiff bodies and desk workers. We focus on opening the thoracic spine and shoulders gradually, so you never strain your lower back.
I get lower back pain when I do backbends. Will this workshop help?
Yes! Lower back pinching happens when people bend from the lumbar spine instead of opening the hips and upper back. Aastha will teach you proper pelvic tucking and chest engagement to eliminate lower back pressure.
What props/equipment do I need?
You will need a yoga mat, two yoga blocks (or two thick books), a yoga strap (or towel/belt), and a clear wall space.
Where will the workshop happen?
The class is live online on Google Meet. Once you book, your invite link will be sent to you via WhatsApp and email. You will also see it on your user dashboard.
What if I miss the live session?
This is an interactive masterclass with live posture corrections and personalized feedback, so we encourage joining live. If you miss it, message us on WhatsApp and we will accommodate you in the next batch.