Unlocking Flexibility: The Interconnection of Backbends & Splits

In my many years of yoga practice, I've come to understand how deeply interconnected backbends and splits are. One clear example is Hanumanasana (front splits). It's not just about having open hamstrings; it's also about the backbend needed for the extension of the back leg. This pose requires a flexible front body and strong hip flexors to achieve the full expression.

How Backbends and Splits are Connected

Increased Flexibility:

• Backbends: Open the hip flexors and quadriceps for deeper splits.

• Splits: Stretch the hamstrings and calves for deeper backbends.

Enhanced Hip Mobility:

• Backbends: Require open hips for pelvic tilt in splits.

• Splits: Improve hip flexor and hamstring flexibility for smoother backbends.

Core Strength:

• Backbends: Engage the core for stability in splits.

• Splits: Activate the core for balance in backbends.

Balance and Alignment:

• Backbends: Improve spinal alignment for proper split form.

• Splits: Promote pelvic alignment for balanced backbends.

Muscle Engagement:

• Backbends: Engage glutes, hamstrings, and lower back for splits.

• Splits: Activate hip flexors, quadriceps, and hamstrings for backbends.

Use props. Props like the wall, yoga blocks, and straps can significantly assist in achieving these asanas. They provide support, enhance alignment, and deepen stretches. For instance, using a wall for support in backbends can help stabilize your lower body, while yoga blocks can assist in maintaining balance and proper alignment in splits. Straps can help deepen stretches gently, increasing flexibility over time. These tools make challenging poses more accessible and safer, allowing you to focus on proper technique and gradual progress.

By understanding and integrating backbends and splits, you can create a balanced and effective yoga practice that improves upon flexibility, strength, and overall body awareness.

Splits & Backbends Workshop in Bengaluru

May 19 | 8 to 9 30 am

Location: HeyBrewty Studio, M.G Road, Bengaluru 

We’ll focus on safe and effective methods and understand how backbends and splits are deeply interconnected. Emphasizing good technique and patience, this workshop is dedicated to teaching the right approach for poses like Hanumanasana, One-Legged Wheel, Viparita Dandasana, and more. Once you master the foundations, you can incorporate these drills into your daily practice.

All levels welcome!

Sign up here:

If you have any questions or interested in online classes, please feel free to email me at ✨[email protected]✨

Let's practice together and deepen our understanding of these beautiful asanas.