Into the Depths: The Mindset Shift for Better Backbends
Backbends in Ashtanga often come with a certain type of pressure: the deeper you go, the better. But, what happens when students are encouraged to touch their heels or catch their ankles in Urdhva Dhanurasana, at the expense of being able to maintain a steady breath and safe alignment?
Backbends then become more about achieving depth rather than actually developing depth, which is ineffective and even dangerous.
Over years of practice and teaching, my understanding of backbending has shifted. I don’t believe that forcing the body to reach a set goal (like touching the heels or catching the ankles) will create a deeper or more open backbend. Instead, I teach students to focus on finding depth while breathing with (relative) ease, stability, and alignment.
The Mindset Shift: Hugging vs. Pushing Limits
A deep backbend should feel expansive, not forced. Rather than just bending at the knees to reach for the ankles, true depth comes from extending the hip flexors, shoulders, and spine.
If your breath shortens or you feel compression rather than extension, you're likely pushing too far.
Instead of pushing past your limitations, I now teach students to hug their boundaries. Go to the point where you have to work hard to maintain a steady breath and proper alignment, while respecting where your body is at today. Remember that strength and flexibility develop through consistency, not by forcing positions before the body or nervous system is ready.
How to Build a Strong and Stable Urdhva Dhanurasana
If you want to improve your backbends without sacrificing breath or alignment, here’s a few things to focus on:
Set-up with Strength
In your set-up, place your hands slightly turned out to create space in the shoulders.
Lift your hips off the ground with the feeling of your pelvic bone coiling under, rather than dumping into your lower back.
Engage your quads and lower glutes (avoid clenching the upper glutes to prevent compression).
Squeeze your inner thighs slightly inward to prevent external rotation of the hips.
Focus On Extension
Press through your hands and heels as you lift up.
Maintain the pelvic and leg engagement while pressing out with your armpits toward the back of your mat.
Focus on opening through the shoulders and hip flexors, extending rather than bending the knees.
Stay Grounded
Keep the heels down as you walk your hands in further toward your feet.
If your heels lift when you lower your head to the mat, instead lower and lift again before walking the hands in.
More Effective Strategies For Deepening Your Backbends
Just Start Moving
Backbends require presence, not procrastination. The first step can make or break your mindset.
So, get into the position and commit to the starting the first movement into the pose. Focus on your breath, take your time, but don’t overthink it to the point of hesitation. The more time you spend avoiding the pose, the harder it becomes to enter.
Don’t Make a ‘Monster’ Out Of It
Dropbacks, Kapotasana, and deep backbends can feel intimidating if you approach them with the mindset of, “This pose is horrible and I’m never going to get it.”
Instead, approach the pose with curiosity. Focus on breath, alignment, and small adjustments.
When you shift your mindset from achieving to exploring, these postures become more manageable, less daunting, and even enjoyable.
Want to Go Deeper?
Join “Into the Depths Backbends”
If you're ready to refine your backbends with control, ease, and proper technique, my upcoming workshop series, Into the Depths - Backbends, is for you!
Over 4 weeks, we’ll explore:
✅ Shoulder, spine, and hip mobility for deeper, pain-free backbends
✅ How to create strength and support in your backbends (without crunching your lower back)
✅ Drills and techniques to improve dropbacks, Kapotasana, and more
