Backbending Workshop
Level 2: How to build upon Level 1

A dynamic progression into deeper backbending

This intermediate-level workshop is designed for practitioners who are ready to take the next step in their backbending journey. Building on the foundations of Level 1, this session introduces more dynamic movement, deeper variations, and targeted strength and mobility work – especially for the upper back, lower back, hips, and hamstrings.

We’ll revisit familiar shapes and actions from Level 1, but evolve them with greater intensity, new angles, and deeper layers of awareness.

What to expect:
🔹 A fluid, energizing warm-up to awaken the spine and nervous system
🔹 Evolving strength work: more complex holds, active range movements, and controlled transitions
🔹 Deeper backbends that begin to challenge your current range in:

Upper back opening with thoracic-focused drills
Lower back engagement and awareness for safe depth
Hip extension & quad lengthening with stronger stretches
Hamstring activation and flexibility to support the spine

You’ll be introduced to early backbend progressions like deeper Sphinx and Cobra variations, prep work for Bow, and dynamic bridges – always with a focus on form, breath, and internal feedback.

💡 The goal: to expand your capacity safely and gradually, bridging the gap between beginner and intermediate-level backbending with confidence.

Who is it for?
Ideal for those who have completed Level 1 or have a basic foundation in backbending. If you’re ready to explore more depth, more movement, and more spinal freedom – this workshop is your next step.

Backbending Workshop
Level 1: How to get started

A mindful introduction to the art of backbending

This beginner-friendly workshop is your entry point into the world of backbending – the practice of spinal extension that builds strength, flexibility, and awareness. Whether you’re completely new or looking to establish a solid foundation, Backbending Level 1 offers a safe and structured way to get started.

You’ll be guided through a gentle, holistic sequence designed to activate the entire body and prepare you for deeper work over time.

What to expect:
🔹 A soft, mobilizing warm-up with rolling and circular movements
🔹 Foundational strength exercises such as plank holds, push-up holds, superwoman/man, and leg raises
🔹 Gentle stretches focused on:

Shoulder opening
Holistic spine opening (upper, middle, and lower back)
Hip extension and lengthening of the quadriceps

All poses are held for 5 calm breaths – no long-minute holds just yet. Each exercise is repeated 3 times to encourage muscle memory and steady progression.

💡 The goal: to build confidence and competence in Level 1 so you can advance to Level 2 when ready.

Who is it for?
Perfect for beginners and anyone wanting to (re)build a strong and safe foundation for their backbending journey – no prior experience needed.

Hi everyone! Thanks for your interest in this ~75minute long Frontbending session.

Wait, what the hell is Frontbending?

Well, as the name suggests, it is basically bending, but not backwards as in “Backbending” but to the front.

But isn’t that just Forward Folding?

Yes and no. Folding is one of many themes in Frontbending. So we not only fold forward, but we also use our hips, knees and our ancles. Even our shoulders and our spine. And the spine not only in a flexion but also in an extension! The reason why we call it *Front*-bending, is, because usually all of those things can theoretically be combined with folding. Or at least the tendency is to go the front and not to the back. Have you ever seen a person with her leg behind the head? Yes? Well the leg behind game is almost a more significant signature of Frontbending than mere Folding.

But no worries! For this session you don’t have to be able to bring your leg behind. Quite on the contrary, in this session we will try to safely but progressively work towards deeper folds on the one hand and deeper external rotations on the other hand. So the road we take will be the road towards leg behinds, without leg behinds being necessarily part of the session themselves.

That being said, I think that a little bit of experience with yoga or stretching would be helpful to get the most out of this class 🙂

Now, without further ado, let’s gooo🔥

Length: 75 Minutes
Level: Beginner to Intermediate
Prerequisites: A little bit of experience with yoga or stretching. In particular with forwards folds and hip opening
Categories: Beginner, Intermediate, Contortion

Hi everyone! Thanks for joining today’s class. In this ~60minute long session we are going to work on multiple things. Among them:

*Endurance:* Working on longer holds
*Form:* Working on a more beautiful handstand line
*Balance:* Going beyond basic free balancing holds
*Strength:* Going beyond the statical pencil (straight handstand) hold

Moreover, by having a look on certain flexibility and strengthening drills, we will also work on a good foundation on which we develop our handbalancing skill upon.

Sounds like a lot! But no worries, by using our best friend in handbalancing -the wall- we can modify things and, by that, make it more accessible 🙂 Still, little bit of experience with handbalancing would for sure be helpful. I really don’t think that you need to have a free handstand hold. But it would be good if you could walk up and down the wall ~approximately comfortably.

That being said, enjoy the handstand journey 🙂

Length: 60min
Level: Beginner to Intermediate
Prerequisites: Little bit of experience with balancing on your hands🖤

Hello and welcome!
Today´s session is all about improving our folds, while still practicing in a holistic manner. This means, that we will still touch on other things, like backbends, twists & side stretches, but mainly insofar as it compliments our today´s folding game. This session is designed for a beginner to intermediate level, although it is more on the intermediate side of things. So I would say this session is perfect for you if you want to level your folding game up from a beginner to an intermediate level. It is not ideal if it is your very first folding class. Moreover , I recommend to practice this session somewhat regularly to see quick results and ideally with an empty stomach.
Besides of that, enjoy the stretch 🙂

Length: 47 Minutes
Level: Beginner to Intermediate
Prerequisites: None in particular. A little bit of experience would not hurt.
Categories: Beginner, Intermediate, Yoga

This is the aftercare & cooldown video for Folds, Splits & Shoulder Flex. I highly recommend to not skip it😛

Length: 15 Minutes
Level: All levels
Categories: Workout

A full contortion class where we touch on the lower body but focus on the shoulders. This makes it a very holistic session where we still progress nicely by emphasizing one area of the body in particular, the shoulders. A little bit of experience is for sure helpful, but in principle everyone is welcome. Just use the time and work with the level of intensity that suits you 🙂

Don´t miss the separate but specifically for this class designed aftercare video!

Level: All Levels
Length: 90 Minutes
What we need: A belt and eventually a weight (something between 2 & 8kg)

Let´s open our shoulders and improve our ability to twist with this 70 minute long session. But we will not only work on our flexibility, but also on our strength💪 Take breaks whenever you need and/or modify if certain things are not accessible yet. This in mind, then everyone can work with this routine 🙂 Not saying that it will be easy though🔥

Length: 70 Minutes
Prerequisites: Joy for flexibility and bodyweight training
Level: All levels really

Categories: Beginner, Intermediate, Advanced, Workout, Stretching, Contortion

Don´t forget to work your Obliques my friends! Let´s bring them to heaven with this 11 minute long workout☄️

If you cannot go through the whole workout yet, pause the video, take breaks and reenter the workout when you feel ready again. You can also modify the exercises for example by elevating your buttocks a bit with hands underneath during the ab work, so that you can keep the lower back flexed and grounded
Besides of that make sure to enjoy the burn😄 We got this!

Length: 11 Minutes
Level: All Levels
Prerequisites: A will to fight a little😄

Category: Workout

Welcome to the probably most enjoyable 10 minutes of your life😄 Just kidding, we got this. As always, just modify the exercises to your needs, for example by supporting with your knees when it comes to pushing exercises or by having the fingers besides the ears instead of interlaced behind the head when it comes to the back work. Pausing the video, taking a break and reentering whenever you are ready is of course an option as well. Let´s do this💪🔥

Length: 10 Minutes
Level: All Levels
Prerequisites: None, but fight a little 😁

Category: Workout