This kneeling dropback circuit gives you a progressive, confidence-building pathway into backbends from the knees. You’ll work near a wall, doing three kneeling dropbacks with arms reaching overhead (or in Namaste) to touch the wall and come back up, then scoot away and do three full kneeling dropbacks to the floor—followed by a 30-second rest. That six-dropback sequence is repeated for three rounds. Throughout, you focus on a neutral setup, a powerful crouch, and a mighty reach back through the arms while keeping the hips steady and the legs rooted. On the way up, the chest leads and the arms follow, embodying the “crouch–spring–destination” principle so each dropback becomes one clear, committed sweep of power rather than a hesitant collapse. **This drill develops:** Kneeling dropbacks, Ustrasana, Laghu Vajrasana, Kapotasana, and the leg power, spinal opening, and controlled momentum needed for confident backbending and coming up from deep backbends.​​​​​​​​​​​​​​​​