Backbending Level 3 - Conditioning for new depths

Backbending Workshop
Level 3: Conditioning for new depths

Strength, precision, and preparation for deeper backbends

This intermediate level workshop is all about conditioning your body to safely explore new depths in backbending. Building on the foundations of Level 1 and 2, we now shift the focus towards strengthening the posterior chain and refining the muscular actions that unlock more space and control in your practice.

You’ll learn how to combine strength, mobility, and awareness in a way that allows you to go deeper without collapsing into joints or overstretching soft tissues. By developing better external rotation in the shoulders and a stronger hamstring squeeze (supported by internal rotation capacity in the lower body), you’ll create the structural integrity needed for sustainable, expansive backbends.

What to expect:
🔹 A precise warm-up to prime the shoulders, spine, and hips
🔹 Posterior chain strengthening drills for back, glutes, and hamstrings
🔹 Targeted work on shoulder external rotation and active chest opening
🔹 Lower body activation to build hamstring squeeze & internal rotation strength
🔹 Conditioning sequences that bridge the gap between strength and depth, preparing you for more advanced backbend variations

You’ll be guided through progressive, strength-focused exercises with the support of simple props to refine alignment, enhance activation, and challenge your capacity.

💡 The goal: to build the muscular framework that makes new backbending depths accessible, safe, and sustainable over time.

Who is it for?
Perfect for practitioners who feel comfortable with the foundations of Level 1 & 2 and are ready to step into deeper, more demanding territory – not just by “going further,” but by conditioning the body intelligently for what comes next.

Props you’ll need:
🔸 A light yoga block
🔸 A yoga strap or towel
🔸 One light resistance band & one stronger resistance band