This three-part circuit uses dynamic bridge lifts, Shalabhasana reps, and repeated Ustrasana (camel) dropbacks to strengthen the entire back side of your body while safely opening the front. You’ll work 30 seconds on / 30 seconds off for three rounds, focusing on lifting the sacrum, maximizing thigh height in prone backbends, and keeping a tall, dome-shaped chest as you drop back and rise. Options like bent knees, a blanket under the pelvis, flexed ankles, or hands to heels let you scale the intensity, while steady ujjayi breathing turns the whole sequence into a strategic “meditation in motion” for your backbends. **This drill develops:** Setu Bandhasana, Shalabhasana, Ustrasana, and the posterior chain strength needed for deeper backbends like Urdhva Dhanurasana and Kapotasana.​​​​​​​​​​​​​​​​