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You can take your Yoga classes to the next level with a free trial of the 3D Anatomy Yoga App by Muscle & Motion. See anatomy and kinesiology of each asana as well as common mistakes and how to avoid them.
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It really is important with backbending to open the shoulders and hips and have a strong core. In this workshop Sofia demonstrates some useful exercises to do just that, with a specific focus on getting ready for Kapotasana. Kapotasana is a very deep backbend and an advanced posture, as in fact are some of the exercises that Sofia uses to warm up, so please be kind to yourself and honest with where you are with your own practice before you start embarking on some of the exercises shown here. Choose the level that is right for you, progress slowly and with awareness.
Kapotasana is a posture from the Ashtanga Intermediate Series.

Handstand workshop with Sofia is available here:
You can watch the interview I did with Sofia here:
Workshop on the core:
You can follow Sofia on Instagram here: @xirotirisofia



★ Stu’s 2021 Yoga Anatomy book! Illustrated Yoga Anatomy
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Yoga Anatomy Book

★ Join Stu for a workshop! Learn more about anatomy in the context of yoga:

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  1. DMTMates

    December 7, 2021 at 8:45 am

    This should a lot more likes ! It's very useful to better understand the body when performing these asanas. I'm gonna share this on Facebook though

  2. kovaisky yoga

    December 7, 2021 at 9:12 am

    Being bound to our desks is kind of a bummer. Thankfully, this routine targets the area that suffers the most. Yep, we’re talking about the hips.

    Yoga instructor Adee leads a slow and steady sequence that includes poses to target your hip flexors and relieve tension, like a yoga squat and Frog Pose. Her soothing voice helps you feel at ease — a welcome reminder for the work-hard, play-hard set.

  3. Kaushalya Bhatt

    December 7, 2021 at 9:54 am

    Thank you sofii ji

  4. Kaushalya Bhatt

    December 7, 2021 at 10:45 am

    Very Good Aasan

  5. pesare pars

    December 7, 2021 at 10:55 am

    Thank you. Very nice. Its very incouraging the way you teach.

  6. Shikha Sen

    December 7, 2021 at 11:30 am

    I have been wanting to practice back bends but didnt know where to start. Thankyou so much for the post. Its amazing

  7. Robin Jay

    December 7, 2021 at 11:43 am

    Do u train online

  8. Robin Jay

    December 7, 2021 at 12:36 pm

    Just love the session

  9. Raghuramaiah Kamanuru

    December 7, 2021 at 1:04 pm

    Very nicely and simply explained in easier steps

  10. Jukhee Kwon

    December 7, 2021 at 1:58 pm

    i like it!!!

  11. kandari dhanbir

    December 7, 2021 at 2:23 pm

    Helo wlcm nice backbends

  12. Jishu Saren

    December 7, 2021 at 2:57 pm

    I liked yoga

  13. sanjay parikh

    December 7, 2021 at 3:47 pm


  14. Shourjo Sarkar

    December 7, 2021 at 3:55 pm

    Very helpful.

  15. Halima Ibrahim Alfadarai

    December 7, 2021 at 4:13 pm

    I love the first stretches!!!

  16. Manuel Gomez

    December 7, 2021 at 4:16 pm

    Excellent !!!

  17. Goddess Yoga With Krys

    December 7, 2021 at 5:14 pm

    Thank you so much Sofiya. This is a beautiful workshop. I followed it and I couldn't believe how easily I got into kapotasana. My back is a lot more flexible now

  18. vanessa lia

    December 7, 2021 at 6:02 pm

    She is amazing!!!
    Thank you so much !

  19. Akoijam Bryan

    December 7, 2021 at 6:35 pm

    Thank you Sofia

  20. Ms. Sonali Gedam

    December 7, 2021 at 6:40 pm

    Beautifully explained!! Grateful for video!!

  21. lea naronda

    December 7, 2021 at 7:15 pm

    You are so lovely!!

  22. Navjyot Hora

    December 7, 2021 at 7:42 pm

    Oh my god you calm and peaceful disposition make things so fun and relaxing

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