Backbends for Beginners

I’ve heard so many requests for “how to” start with heartopening and backbending, so I made this 30-minute sequence for a beginner’s guide to backbends! Hope its helpful!
Video now live on KZbin (link via bio or story highlight)
The first time you watch this, listen through for all the alignment cues, repeat this class 2-3 times a week (you can mute the video and play your own music softly, listen for your breath and close your eyes to explore the sensations within the pose - if any negative thoughts come up, observe them and try to replace them with positive thoughts: think I will become more flexible, take pause and breathe trying to find the comfort within the discomfort), eventually you can incorporate these stretches into a daily routine. I show variations for "next steps" - so as the stretches become easier you'll know how to advance and add on. If the stretches feel intense, just stay at the first variation or modify (you'll have to watch the whole video for modifications, sorry Im still working on how to make videos! its a learning process for me :P)
Credits:
Studio space: hot yoga revolution (hotyogarevolution.com)
Yoga props: yoga hustle (yogahustle.com)

[@arfagullmughall1884]

I love how you're telling every thing so clearly and step by step instead of just jump into your back bend like all the other tutorials.

[@Adayinthelifeofscout]

correct😃

[@melodymoon.]

This is undoubtedly the best video on the backbends for beginners. Thank you so much!

[@eviecat]

This is sooo helpful for me to create space in my back and shoulders for king pigeon. And to finally grasp the concept of rotating my arms out. Thank you for breaking down every step so clearly and concisely!

[@domystique]

I enjoyed how you showed all the levels of each pose, so we can figure out the best fit for our own practice. Thank you for sharing. Glad I discovered you.

[@janhaviramanujam6043]

Absolutely clear, methodical and done with great consideration and kindness towards those of us who are not yet flexible. I applaud you and hope to see more such wonderful videos!! 🙏🏼🙏🏼👍🏼👍🏼👏🏼👏🏼👏🏼

[@ouisasqueezer]

This is such a lovely non-frightening way to teach back bends. I watch it over and over. Thank you Janice for sharing your practice

[@jordaneliza3753]

Thank you! I look forward to accessing this part of my body, finding more movement freedom, and emotional freedom.

[@annechandrawinata6079]

Thank you for the "hip bone pressing the mat" tip, it was really a game changer for me, i found more stability in my lunge with that tip! Also loved your class, your voice was so soothing and peaceful 💕💕

[@sharonsterling2576]

Great I lost my backbend but this is the first time I've done it! I plan to keep doing it every day till I master it again! Thank you Thank you!

[@user-cr2gw2rn1q]

Great backbend video. I am working on getting my wheel and its getting closer every time I watch this.

[@jungiblehearts]

This is what I am looking for! Thank you.

[@aviel3361]

This is such a great tutorial and I feel great after doing it. Thank you! :)

[@pinkiep1695]

love your tutorial .its so awesome u explain the core foundation n tips.tq so much janice for creating all the amazing videos!

[@bettyfranklin6769]

Thank you for this video and for each of the demonstrations . I truly appreciate your expertise and the descriptive and detailed manner in which you share it with the viewer. You have a gift for sure!!! 🙏🏻❤️😊

[@ericas.7414]

Fantastic lesson, Janice!!! Can't wait to try your other videos!!!

[@lordmoorman2125]

I had so much fun and learned SO much at your workshop in New York last week! Thank you!!!

[@brick-5738]

This works so well great video I see myself improving every time I do this

[@brick-5738]

I got my backbend in a week from this video 😊

[@itshannahg2683]

@@brick-5738 amazing! great job, my legs are very flexible but my hips and torso are kind stiff

[@serenanina9547]

You’ve helped me so much! You go into depth and take your time to make sure we understand. Thank you so much, you’ve gained another sub xo

[@haitrieudang5600]

Thank you so much. Your teaching is in safety way.

[@kristinp9960]

This video was exactly what I was looking for! Thank you!! 🙏

[@navjyothora4034]

Such a great class, and such amazing techniques. Pls make more of these kind of classes on you tube . Thanks a lot 🙏

[@milesbarrow6254]

This was perfect best back bend video there is you are definitely the best yoga instructor for back bends!

[@christophestlambert335]

Many thanks. Everything slowly and relatable. Keep your great work up ❤️

[@unmuffled]

Thank you so much for your content both here and on instagram. Your approach is really helpful to me and I love these videos! Please continue to make more!!

[@Loreleeh]

This is awesome, thank you so much! Gonna try this tomorrow!!

[@nathaliecapelle5877]

I is great! I love your lesson, i can do it the way you explain and go step by step!

[@TK-so2zc]

like this tutorial, the instruction is so clear, and there're variations for different levels, thank you!

[@Lila196]

after 3 or 4 times i watched ur vid it worked! So happy bout it . And thanks a lot for the video

[@EverydayGigi]

best backbend video i have ever seen thank you so much

[@lunalitvakpole]

I was so scared of backbends and your tutorial gave me the confidence to start my backbends's journey. Thank you so much 💜

[@Tevecdance]

Great instructions. Lovely video.

[@ms.sonaligedam7407]

Thankyou for beautiful video !! Dear instructor!!!

[@AadeeshAggarwal]

Love your videos could you make some specifically for kids

[@missellli]

Best stretch tutorial on KZbin

[@kaykapumpa9296]

perfect way to start my day. thanks

[@julieseely]

Your videos are awesome!

[@rekhajoshi1062]

Lovely very informative class thanks

[@faithinchrist8078]

This was awesome!!! Thanks 😘

[@Cantetinza17]

Thanks for the explanations.

[@cheyennedoelle7510]

Thank you! I’ve been searching for a great video like this for awhile now, love this!

[@priyanka751]

Best one ever, sooo useful

[@Meekismwisdom]

Very helpful for any stage !

[@larissabroda3724]

I love your videos and practice them every day!! It would be a pleasure for me if you upload a video how to get trough the pigeon pose :)

[@gabybriseno169]

Thank you so much for this class! You explain everything very well. I’m super tight on my back so this class will help me a lot.

[@debrah.4065]

Wow ! Your body is so flexible ! Thanks for this. Im gonna give it a go !

[@arieslols]

I’m only 12 minutes in and I’m so close! When I finish, I was edit!

[@Virgkaf10]

Hi

[@mxddyeditz1742]

(NONE of the music used in this video is mine all goes to the rightful owner(s)!

[@obamaNFTS]

@@mxddyeditz1742 thanks

[@ohhhsocute]

Great videos, thanks!! Will try them all soon :D Please do a middle splits one, my hips dont open xD

[@aasthatiwari1660]

I.was able to do wheel pose in just 3 days after following this video. I'm following more your videos to see the difference

[@sprabaka]

Thank you for the great guide. Can u give the same guide on squat to Malasana and Kandasana. Thanks again.

[@mhaejaner9193]

You're awesome Janet! Hakuna matata and many more to come :)

[@borkapajic4154]

🌞Thank You🌻for sharing Janice💖as l am returning to my Life long Love of Yoga after long period of practicing Yoga healing terapy🙏 as teacher l like to suggest complementing poses as transitions between deep backbands and complementing all lmportant savasana pose to finish practice🌠as the correctly applied Yoga practice sequences has profund effect on all aspects of our Being and teaches us lmportantce of developing greter awareaness and lnsinght🙏Namaste🌸

[@nancybernadette7742]

Thank you. I love this. Where do I go from this video? Do you have a next level backbend video you recommend?

[@Bhartiben11154]

Lovely

[@motomotoharlem]

Good job

[@shineng2396]

I follow your move everyday Help me 💯% Thank you

[@specialpou69]

I can feel my back tinkle a lot! I will edit when I c ould do it❤️✌️ Edit: I did it!

[@boudicca7070]

Very helpful. Thank you ❤. This is beginning level. Is there intermediate level?

[@catq6864]

Thank you for the video - is there a variation for the camel pose with the blocks? I can't even get there with the blocks, unfortunately...

[@axeniaflowers8055]

👍👍👍👍👍

[@ummohammed6898]

did it work for anyone i want to try it if it helps im going to like

[@mollieee8221]

This showed one thing out of me: I scream like a pigeon

[@CrankyOleBroad]

I can't sit on my feet or heels anymore due to knee stiffness from a desk job. How can I get my knee flexibility back.

[@cmstrauss514]

You explain things very well, which is so helpful! But, there are no modifications or tips for people with knee pain/problems. The quad stretches (belly on floor, knee to wall) are tough on the knees. My knees hurt the days after and sometimes during, even if I use pillows to kneel on, strong core, keep knees toward midline, etc... no matter what I do it seems. I do not have knee "problems" per say, just pain during some yoga postures. And because of this, my quads remain forever tight! Any tips/suggestions appreciated.

[@jliou627]

Claire514 it’s really hard to say without seeing you (these videos are for the general beginners) but there is a way to stretch your quad and hip flexor without having your knee on the floor. This requires quite a bit of strength. (Start in a low lunge - not with leg against wall, hands on blocks, tuck the back toes and lift your back knee. Here’s the secret to the stretch: tuck your hip forward (lengthen your back) this is the same cue given in the video. Is it the bending action that bothers the knee of having the knee in contact with the floor that bothers? You might want a more professional medical opinion. I have a cracked knee cap and an old knee injury but I’ve only found these stretches to help.

[@jumpstartwellness4life571]

Can someone share where to get the props she is uses on her videos. Ty🌈❤️

[@unboxingreviewvlog7009]

After having done the Back Bending exercises, how to relax n calm the back...???

[@abdullahsweid562]

Do child's pose it will relax after back bending stretch exercise

[@PhuongMai-pd6dl]

10:50

[@promimanohar6930]

nice

[@m3rtha859]

Am I the only one who at the beginning was like I can do this okay this so easy then at the end is struggling and flopping like a fish and completely fails to do the back bend welp I’m gonna update with what happens so ya! Day 1: I failed most of them the back bend I could barely lift mah head.

[@Liza-st4ut]

Lol same

[@sweetshay6172]

Great video I was able to get halfway into camel pose

[@unboxingreviewvlog7009]

By Back Bend is very very bad. Working hard since October 2018 but still no good results....Few of your techniques are new I willinclude in my practice.

[@laniyahk4797]

It hurts

[@ashleyisachild]

Looks helpful but it's so very hard to hear you over the music.

[@pauldavies2550]

Hi Janice total beautiful and amazing and inspiring yoga video Janice loved loved backbends for beg Janice please do a yoga video inversions inverted bicycle and shoulderstand plough and feet and Janice thanks for shareing awsome yogi Janice and yogi teacher Janice yogi friend and Janice you rock

[@pradeepkumarxplorer4744]

I demand my money I invested in ssa.gov and acceptance I can have universal following I demand this clever avoidance ended

[@jinarobijane]

i have a life to live .. i don t do it

[@user-ue1gv7jc4m]

U talk to much

[@a.aviles5026]

This stretch is definitely not for beginners.👎

[@PhuongMai-pd6dl]

10:30

[@PhuongMai-pd6dl]

10:40