Ashtanga Backbends of 1st, 2nd, and 3rd Series
Build backbends step by step—from Primary through Second into Third. Clear setups, safe stations, skillful transitions. Real progress you can feel.
This four-part course builds backbends from the ground up and carries the same principles into deeper shapes. Start in Primary with Upward Dog and Pūrvottānāsana—neutral first, head leads, limbs “stop” so the spine can “go.” Then move through the Second Series family—Śalabhāsana → Dhanurāsana → Uṣṭrāsana → Kapotāsana—using crouch → spring → destination, halfway stations, and smart props (wall, blocks, chair). Third Series labs extend these into timed holds, dropbacks, Viparīta Daṇḍāsana, and a gentle tic-tac taste. You’ll learn Neutral→arc sequencing; head first down, chest first up. How to use props/wall for safe, repeatable stations. Family logic connecting Śalabhāsana → Dhanurāsana → Uṣṭrāsana/Laghuvajrāsana/Kapotāsana. Clear pathways for dropbacks and Viparīta Daṇḍāsana. Who it’s for Practitioners/teachers wanting a methodical backbend map—Primary through Second into Third—taught in small, confidence-building steps. Outcome An organized, breathable, repeatable backbend practice with real progress in shape, strength, calm—and a clear way forward without strain.
Course Content
Frequently Asked Questions
- Do I need to already be flexible to take this?
- No. The course is built around safe halfway stations and repeatable drills. You’ll progress with props/wall work, not force.
- What level is this for?
- Strong all-levels with Ashtanga familiarity. If you can move through basic Surya Namaskara and foundational shapes, you’ll be fine. Teachers will find plenty of detail.
- Is this only for Ashtanga practitioners?
- No. The principles (neutral → arc sequencing, limb rooting, breath-led transitions) benefit any style that includes backbending.
- What if backbends scare me or make my low back cranky?
- David prioritize's the setup, limb “stopping power,” and head-first sequencing to protect the lumbar. You’ll learn pain-free regressions before depth.
- What props do I need?
- A wall, 2 blocks, strap, and access to a chair (back of a sturdy chair or folding chair). A yoga mat and optional blanket are helpful.
- How long are the sessions?
- 90 minutes
- Will this cover Kapotāsana, dropbacks, or tic-tacs?
- Yes—stepwise. You’ll build from Śalabhāsana → Dhanurāsana → Uṣṭrāsana → Laghuvajrāsana/Kapotāsana, and explore dropbacks, Viparīta Daṇḍāsana, and a beginner-friendly tic-tacs.
- What if I have past injuries?
- Work within pain-free range. Use the wall/props and choose the easier station until strength and confidence return. When in doubt, consult a healthcare professional.
- Do I get lifetime access?
- Yes—so you can revisit stations as your practice evolves.
- Is this live or pre-recorded?
- Pre-recorded, so you can go at your own pace, pause, and repeat sections.
- Do I need the full Second/Third Series to benefit?
- No. The course starts in Primary mechanics and shows how to carry those principles forward. Depth is optional; method is required.