The Backbend Series

Welcome, your backbend journey starts here and I can't wait for you to dive in. Please make sure that you view the introduction video below entirely, it contains valuable information on how to use this course.

Learn the essential breathing techniques that will help you in backbends, become aware of your spine, and get moving with a short dynamic practice

Learn which parts of the body are actually involved in backbends and how to get them warmed up, and two short exercises to strengthen the neck if you need it

A spicy, drill-focussed flow where we'll start creating a STRONG back body to support your backbends.

Your complete flow to piece together everything you've learned so far, and start exploring (or deepening!) your low lunge backbends

We're starting of strong with a short (but sweet) fiery flow to strengthen your back body, and I included some hamstring and glute-strengthening in this one as well. Doesn't always feel super nice, but it's gonna help you in your backbends!

A full flow to explore several entries into camel pose.

We'll look at this asana again later on in the program to maybe go a little bit deeper. For now we're looking at different entries and the main muscles that have to lengthen en strengthen for this posture.

Today we're working towards Dhanurasana, with a complete flow to warm up properly, and multiple versions of this pose to get a full spectrum of possibilities. Lots of back strengthening involved here as well!

A short class to explore cobra, deepen your cobra, and then progressively taking your feet to your head to transform into King Cobra, including a small warm up including drills for face down backbends, a full breakdown of these postures, and a small cool-down

This is a short Yin style class, with longer holds in postures that will stretch out and soothe the lower back if you need some release here. Yin is slow, gentle, introspective. It helps release tension and soothe the nervous system. If you’ve been feeling stressed or rushed, if your lower back has been feeling crampy or achy, or just if you feel like you could use a break, this is for you. Can be used as a counter posture session after deep backbends.

In this module we're focusing on wheel pose, so we're starting with all my favorite drills and movements to warm up the body for this posture. In this short flow we'll focus on the breath, opening the shoulders, the upper part of the spine, finding length in the quads and hip-flexors and using the glutes to lift the hips.

It's time to start exploring your wheel! In this full class I'll show you different pathways into your wheel through a dynamic flow. We'll do a warm up, a standing sequence in which we explore different ways of (almost) getting in your wheel, and we'll look at the classic entry as well.

This class is short and theory-based. I'm breaking down wheel pose, what we should feel and things we should work on to perfect this posture, but also showing you some ways to adapt the posture so that it works better for you and your body. Perfect if you're struggling with this posture, but also interesting to explore if you're not!

No yoga in this video. This is a 20-minute circuit workout for your core. It includes 5 drills to strengthen and stabilize the core, which are repeated 3 times. A strong core is essential for strong backbends, it helps you stabilize, lengthen and lift, so this video can be used as a short workout of itself, as part of a warm up for backbends or as a counter-posture practice after doing backbends.

You might feel like you struggle opening your upper back, but in reality many of us struggle with backbends because our quads and hip flexors are not lengthy enough. I always say that the secret to your backbends lies here. We'll use this class to go through some of the most effective ways to stretch the quads and the hip flexors, and explore a fun low lunge variation with the wall.

There's many fun ways of deepening your wheel pose, and one of them is by exploring hollowback shapes. Alien pose might look scary or impossible for you, but you might surprise yourself with where your body can go by doing this class.

Dropbacks can be really scary and feel like a huge step in your backbending practice, but here's how I've made them accessible for myself.

We're ending this week with a nice, slow, introspective and soothing yin sequence. These classes are really made for you to wind down and find some release for the lower back, so especially if you feel sore or tired, repeat this one as much as needed.

This module focusses on flipped grip, so a lot of shoulder stuff involved. This is a short warm-up flow to get your shoulders moving, finding more mobility in these parts of the body, so that you can start exploring flipped grip safely.

It's time to explore one of my favorite postures! Expect a lot of hip opening in this longer flow to get nice and comfortable in your pigeon. We'll then explore our flipped grip in this posture, using a strap.

This class is short and theory-based. I'm breaking down flipped grip, how to get into it and work towards it step by step, to then explore a couple of different postures in which we can do flipped grip. If you're practicing along, make sure you're warmed up!

No yoga in this video. This is a 20-minute circuit workout for your core and glutes. It includes a couple of drills to strengthen and stabilize the core and the glutes, which are repeated 2 times.

A fun longer flow to take you into King Dancer. We'll work on balance, shoulder opening and create space in the upper back to then explore coming into King Dancer

We're ending this week with a nice, slow, introspective and soothing yin sequence, and this one has a focus on arms and shoulders. These classes are really made for you to wind down and find some release, so especially if you feel sore or tired, repeat this one as much as needed.