Whale Pose is a backbending position that opens the flyer’s chest and front body while providing a supported, flying sensation. It’s one of the most satisfying intermediate poses.
Description
The flyer arches backward over the base’s feet, opening their chest and heart. The base’s feet support the flyer’s back while the flyer extends into a backbend.
Prerequisites
Comfortable with basic backbends Some spinal flexibility Trust with supported backbends Solid Bird pose experience
Step-by-Step Instructions
For the Base:
Start with flyer in Bird position
Slowly bend knees to lower flyer’s hips
Shift feet higher on flyer’s back
Support flyer as they arch backward
Find the stable position for the backbend
For the Flyer
Start in Bird with solid balance
Begin arching backward as base adjusts feet
Let head fall back gently
Open arms to the sides
Breathe into the chest opening
Common Mistakes
Rushing into the backbend Flyer tensing instead of releasing Base placing feet on spine instead of muscles
Safety Notes
Never force the backbend depth Communicate about comfort constantly Move slowly and intentionally