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In this practice, we dive deep into a subtle but powerful concept: breathing into the back body.

Starting from a grounded seat, the focus is set on awareness—lengthening the spine, softening the front body, and awakening the breath behind the heart. As the sequence unfolds, simple movements like Child’s Pose, Cat-Cow, and Down Dog become tools to rediscover space in the mid and low back.

Step by step, the practice builds towards more demanding postures—lunges, twists, and eventually backbends and handstand work. But instead of collapsing into the lower back, the emphasis remains clear: Create length, keep the pelvis stable, and move the breath into the back ribs.

Through the use of props like straps, walls, chairs, and bolsters, the body learns a new organization:

The front body softens

The back body expands

The breath becomes three-dimensional

In challenging poses like handstand, wheel, or camel, this awareness protects the lower back and brings lightness and control into the movement.

The practice closes with restorative shapes and stillness, allowing the breath to settle naturally—inviting integration, release, and a deeper connection to the body.