#dropBacks

Want to deepen your dropbacks? These exercises will help you improve both back flexibility and strength! . . . #Dropbacks #Backbends #YogaFlow #FlexibilityTraining #YogaPractice #YogaForFlexibility #FlexibilityGoals #HandstandTraining #MovementCulture #MobilityDrills #HandstandJourney #AcroYoga #ContortionTraining #YogaInspiration #HandstandGoals #Acrobatics #BackFlexibility #YogaDrills #YogaStrength #HandstandPractice #GymnasticsInspired #MobilityTraining #MindBodyConnection #YogaForStrength #AcrobatLife #YogaTips #MindfulMovement

3 things I’d focus on if I had to relearn dropbacks from scratch 👇 1️⃣ Open the right areas first Start with shoulder dislocates and deep hip flexor prep. You need space to arch safely—not just brute force. (Shoutout to @rebeccahannah_ for the dislocation variation) 2️⃣ Train the pattern from the knees Use blocks to test your strength and range going down and back up. This builds control without the overwhelm of full dropbacks. 3️⃣ Use props to build confidence A couch, box, or stack of blocks gives you something to land on. This helps you feel the motion without fear—and builds trust in your body. Save this if dropbacks are on your radar . Miles #wheelpose #dropback #dropbacks #yogachallenge #yogatutorial #yogapractice #backbendpractice

#Dropbacks.. Haven’t done this in a few years now .. Dropbacks used to be a part of my regular practice .. Until my lower back said BAS ! .. So I listened & respected it … reluctantly acknowledging dropbacks maybe a thing of the past for me … Until a few weeks ago .. an emotional upheaval sent me digging deeper into my daily practice of release & letting go .. AND .. The spring in my step is back & also my spine has started to find its supple self back .. allowing & accessing deeper bends .. All emotional trauma gets stored in the physical self leading to ache, pain & eventually disease .. Backbends have always been scary af for me cos they bring to fore stored trauma ( So many times, I have had students breakdown completely in class ) but then as one allows & goes deeper.. they help RELEASEEEE so much ! & now I also feel maybe I won’t need the wall assist for too long .. Modifying Gurujis words #Dropbacksandallarecoming 🔱 #Heartofawarriorprincess ❤️‍🔥 #vidyamalavade #vidyamalvade #dropback #backbend #urdhvadhanurasana #onebreathatatime #release

드롭백컴업은 상체로 하는 것이 아니라 하체로 하는 것입니다. 두 발은 나무의 뿌리, 두 다리는 나무의 기둥, 두 팔은 나뭇가지라고 생각해보세요. 뿌리와 기둥이 단단하지 않은데, 가지만 단단할 수 있을까요? ‘drop’back이라고 부르지만, 정말로 떨어지는 건 아니에요. 무릎을 일찍 굽히면 떨어져버립니다. 최대한 늦게 굽혀야 ‘내려갈’ 수 있어요! 모든 체중이 발과 다리에 실려있다고 생각하고, 겁먹어서 긴장된 상체의 힘은 풀어보세요. 우리의 다리는 생각보다 튼튼합니다. 믿고 맡기세요! #rootyourfeet #plantyourfeet #backbend #dropbacks #allyouneedisstronglegs #urdhvadanurasana #ashtangayoga #후굴 #드롭백컴업 #아쉬탕가요가

▫️PRACTICE YOUR DROPBACKS WITH A CHAIR▫️ Dropbacks can be quite overwhelming especially if you practice on your own and are limited to hands on assists. The key is repetition so that you will understand the movement pattern and develop flexibility and build strength It’s easier to start dropping on an elevated surface, rather than all the way on the floor. l’m using a chair but you can use a coffee table, sofa etc. Start with higher working your way to lower. If you use a chair I also suggest you place it against a wall so that it will stay stable and doesn’t move‼️ HOW: Step 1️⃣ place the back of a chair behind you. Lean your hips forward, open up sternum, send your chest out and start reaching your arms behind over your head. Try to reach the top rail with your finger tips and then come back up to standing. Try to keep the movement as slow and controlled as possible without a free fall Step 2️⃣ turn the chair and this time reach the seat with your finger tips. Again keep it slow and controlled Step 3️⃣ turn the chair again. Reach the top rail and walk your hands all the way down and then back up again Mat: @liforme - use my code “HEIDIYOGA” for a discount . . . . . #backbend #backbends #backbending #backbendpractice #dropback #dropbacks . .

🍋 Low-Hanging Fruit — PART 3
Because you don’t need to bend over backwards when there are ripe mangoes at eye level 🥭 🧘‍♂️ Pattern: Dropbacks and backbending. Where (we often forget) shoulder reach, thoracic mobility, and strength at length matter as much as lumbar flexibility. When the shoulders can extend and the lats can lengthen under load, backbends distribute through the spine instead of dumping into the low back 🏋️‍♂️ Exercise: Cross-bench Dumbbell Pullover.
Lie perpendicular on a flat bench, holding a light dumbbell above the chest
Lock a soft bend in the elbows for the whole motion - lower the weight behind the head until you feel a solid stretch (but don’t lose control) across your chest and lats, then raise the weight back above your chest 🔗 Connection: Bench pullovers build shoulder extension strength at length, one element that supports deep, controlled dropbacks.
Stronger, more pliable lats improve thoracic extension and make it easier to open the front body without hinging from the lower spine. Safe access to range, boom ⚙️ Application
Start light (5–15 lbs) and move slowly
2–3 sets of 8–10 reps 
Pause at end range to feel active length, not passive stretch
Increase load and ROM gradually as you get stronger & stretched Work these into your weekly rhythm and see how your backbends feel in practice!
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#practicethoughts #ashtangayoga #yoga #ashtanga #yogaeverywhere #dropbacks #backbends #pullover #shouldermobility #thoracicextension #strengthtrainingforyoga #yogastrength #yogadrills #scaffoldlabs #yogastrength #yogaxstrengthtraining

✨Drop back tips ✨ 1- Instead of thinking you need to drop back, think of elongating the back! We need to put the focus on maintaining elongation in the spine. As the spine continues to elongate in a pose, it will naturally unfold into the result we are searching for. “Bending” backwards without elongation compress the vertebrae into the discs and this can cause all kinds of pain. 2- Use the inhalation to enter into the elongation of the spine. When we inhale, the rib cage rises and spreads outward to allow space for oxygen to fill the lungs. As the rib cage rises, it helps moves the vertebrae further away from each other, elongating the spine. This naturally moves the thoracic spinous processes away from each other, which will allow you to go deeper into the pose. On each inhale, get longer and longer to go deeper. 3- Bring Awareness to Your Feet: How the feet are aligned directly affect the lower back. If they are in a position where the outer, pinkie edge of the foot is leading, it can affect the knees and jam into the lower back. We want to aim eventually to Samastitihi or parallel feet, with the ball of the foot spread wide, leading a bit more with the big toe than the little. It’s definitely easier said than done! That’s why we keep practicing ♥️ This weekend I’m off to teach at @lovetiranayoga 🤗 ✨June 14th-16th, Tirana - Albania 🇦🇱 Ashtanga classes and workshops at @lovetiranayoga ✨June 22nd-23rd ✨June 28th-30th and ✨July 05th-06th - Katowice - Poland 🇵🇱 Mysore Intensive (Small group/Limited spaces) ✨July 12th-14th, Bydgoszcz- Poland 🇵🇱 Ashtanga Weekend at @stan_harmonii ✨ July 20th-21st, Gdynia - Poland 🇵🇱 Ashtanga Weekend at @yogashalagdynia ✨Ashtanga Retreat South of France @ashtangafrance September 01-07 ✨Iceland Ashtanga Retreat @ashtangaretreats September 14-21 ✨Bali Ashtanga Retreat 2025 - March 01-07 @ashtangaretreats Doing drop backs with @paulina.palej.yoga at @yogashalakrakow Reel by @yogaphotographyart #ashtanga #ashtangayoga #dropbacks #dropback #dropbacklove #backbends #ashtangapractice #yogaretreat #yogaretreats #yogaclass #joginka #jogapolska #ashtangapoland #ashtangayogakatowice #ashtangakatowice

Dropping Back Preps Enjoy your practice and don’t forget to go up as well as down and aleays slowly♥️ #dropbacks #backbenddrills ____________ Practice with me this week, schedule in my highlights😌

Try these drills for drop backs! 👇🏽👇🏽 Thanks for sharing @jc.handstands 🙏🏼 #howtopracticeyoga • Want to deepen your dropbacks? These exercises will help you improve both back flexibility and strength! . . . #Dropbacks #Backbends #YogaFlow #FlexibilityTraining #YogaPractice #YogaForFlexibility #FlexibilityGoals #HandstandTraining #MovementCulture #MobilityDrills #HandstandJourney #AcroYoga #ContortionTraining #YogaInspiration #HandstandGoals #Acrobatics #BackFlexibility #YogaDrills #YogaStrength #HandstandPractice #GymnasticsInspired #MobilityTraining #MindBodyConnection #YogaForStrength #AcrobatLife #YogaTips #MindfulMovement

Who’s your favorite player this season? Via: Lww91198 ttk Football is more than just a game — it’s a test of heart, grit, and discipline. Every snap is a chance to prove you belong, every hit is a reminder that nothing worth having comes easy. The players who rise above aren’t just stronger or faster, they’re the ones who prepare when nobody is watching, who stay locked in when the pressure hits, and who understand that every yard matters. From the first whistle to the final seconds, football teaches sacrifice, accountability, and the will to fight for something bigger than yourself. It’s not just about scoring points — it’s about building character, setting standards, and showing the world how far your work ethic can take you. Whether you’re on the field under the Friday night lights, grinding film on a Saturday, or chasing the dream on Sunday, the game will always expose the truth. Champions aren’t made on game day — they’re built in the offseason, in the weight room, in practice, and in the moments when nobody is cheering. Football is life condensed into four quarters, and only the relentless make it to the end.

Had a little extra energy after practice today to try this again... only took about 45 tries 😬 On that note, welcome back to everyone who took advantage of the Ashtanga holiday this weekend (moon day + rest day) It's not often that it happens, so I fully enjoyed the extra rest - how about you? 💜✨️ --- Outfit @meltswim Mat @liforme --- #handstand #backbend #dropbacks #vinyasa #ashtanga #ashtangayoga #forwardfold #yogapractice #yogapose #yogaasana #asana #yogainspiration #torontoyoga

Are you working on dropping into wheel pose? Try this! 😁 You will need a stack of foam blocks for this. Be sure to use foam and not cork or wood as those blocks will be too heavy. Also, I liked using the wall, since you have the advantage of sliding the blocks up and down rather than trying to lift straight up. Stand and arms length away from the wall with your palm flat. Then place your blocks in front of you. Depending upon how strong and flexible you are you may want to have a couple of blocks already at the wall to stack your blocks on top of. Then stand with your feet parallel and hips distance or a bit wider if you need to for balance. You may also find that if your hip flexors are especially tight a slightly wider stance may work a little better in the beginning. Grab a block between your hands. Keeping your feet grounded roll your inner thighs back towards the wall until you feel your lower back soften and become spacious. Then ground through your legs and lift the quads and front of the torso up, up Up. Loop your shoulders up, back, down and then In as you draw your elbows back. Then reach up and towards the wall keeping your legs as straight as you can. Connect the block to the wall and slide it down to either the floor or the blocks already stacked there if you have any. Repeat. ✅Do not be in a hurry. It’s All about the lift in the chest and not about folding at the lower back to Drop Back to the wall. Open your chest first by lifting your chest. shoulders up, back and down and then in. Pull your elbows back as you lift your chest, I find it really helps. ✅Do not squeeze your butt 🍑 as you Drop Back or stand up. Inner thighs and quads should be burning like crazy though! 😅 Btw this is not me saying that you should never engage your glutes in a backbend. There is a time and place. ✅Breathe. Move slowly. #wheelpose #dropbacks #standupdropback #yoga #urdhvadhanurasana #bridge #backbendtutorial #yogainstructor #bendy #spinalmobility #angelasyogatutorials