MacKenzie Miller's "Backbend Foundations" Online Video Workouts on Alo Moves

Backbend Foundations

MacKenzie Miller

What you get

  • Free 14 Day Trial
  • iPhone & Android
  • Download For Offline Use

About the Series

Build your backbend practice from the ground up with this progressive series that is ideal for beginners, or any student looking to reconnect with the fundamentals of backbending. You will learn safe and proper alignment for six of the foundational backbend postures in yoga. MacKenzie’s detailed cues will give you all the support you need while helping you improve spinal flexibility, open the front body, and strengthen the back body. With no previous backbending experience necessary, this plan is accessible to all levels, regardless if you are flexible or stiff.

Each 20 minute class in this plan emphasizes one of the six essential backbending postures in yoga: locust, cobra, upward facing dog, bridge, camel, and bow. You will learn the anatomy behind each pose, proper progression and alignment, and gain an understanding of how these foundational poses support your overall backbending practice. Additionally, you will activate and build awareness of the deep muscles needed to achieve safe and foundationally stable backbends.

Backbends are some of the most therapeutic postures in yoga; they improve spinal flexibility and strength, and stimulate the nervous system to help relieve stress and anxiety. These benefits will have you leaving each class feeling energized, liberated, and open in your body and mind. More importantly, you will be empowered with the knowledge to continue your backbending journey with confidence and care.

instructor Instructor profile

Work hard, find softness. MacKenzie Miller will leave you feeling as if you have flirted with gravity and laughed with the divine. Students are instantaneously transported away from the hustle of their daily lives, allowing their mat to be an arena reserved for cultivating inner peace.

MacKenzie is a certified personal trainer and yoga instructor. Her teaching combines thorough understanding of alignment and anatomy with the joy of balance and movement. She engages deeply with her students and her classes are thoughtfully sequenced, creating a safe space to have fun and explore, work hard yet find softness.

No aspect of the modern practice experience is left untouched. All will leave energized, grinning and humming at the end.

Total Run Time

Duration
2 hr 17 min
(6 Videos)

Difficulty

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Beginner

Intensity

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Intensity 1
Difficulty & Intensity Guide

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone Access

Classes

  • 1
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    Preview: Locust (10:24)

    This is a 10-minute preview of Mackenzie's "Backbend Foundations" plan.
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    Locust (20:11)

    The focus of today's practice is locust pose. Locust is one of the most important foundational postures. It is all about awakening the muscles on the back of your body. Wit...
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    Cobra (20:04)

    Today's class will focus on cobra pose and requires a bolster or blanket to elevate your body. In cobra, we build on what we started learning in locust, and continue to bui...
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    After working cobra, the next progression is lifting up into upward-facing dog. This pose can be challenging, so you will move mindfully into the posture using a bolster an...
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    Bridge (19:27)

    This class focuses on how to properly set yourself up in bridge pose with the help of yoga blocks and a bolster. Bridge is the first backbend practiced in this plan that us...
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    Camel (24:23)

    Ustrasana, or camel pose, is the focus of today's class. You will be working with how to place our scapulas on our back in this pose, and will use blocks and a strap to ass...
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    Bow (24:19)

    Dhanurasana, or bow pose, requires a lot of mobility through the front side of the body and strong quadriceps to lift you up. Using a bolster and blocks will help you find ...