Bonebreaking Level 1: Creating Space
(Upper Body – Internal Rotation)

This session is all about creating space in the shoulders — gently, consciously, and with patience. We’ll work into the internal rotation end range, exploring how subtle, minimal-intensity stretching can awaken deep mobility and prepare the body from within. No heavy warm-up, no force — the practice itself becomes the warm-up as we gradually move deeper, breath by breath.

You’ll explore foundational sequences that build towards the highlights of this class: the DeadArm, the JumpRope, and deeper Twists. Everything is designed to help you unlock and understand the structure of your shoulder rotation while developing awareness and control in these positions.

It’s open to all levels — beginners can take it slow and focus on creating awareness, while advanced practitioners will find nuance and refinement in revisiting the basics with intention and precision.

✨ Props: 1 strap or small towel
🫁 Remember — soften, breathe, and let the movement unfold naturally from within.

Bonebreaking Level 1: Creating Space (Lower Body – External Rotation)

This session is all about creating space — physically and internally. We’ll focus on passive stretching, learning to breathe into positions, release tension, and dissolve blockages to expand our range of motion in a gentle, sustainable way. No active strength work, no drills, no conditioning in any sense. Just pure long holds to make our bodies adapt.

You’ll explore foundational sequences that build towards the highlights of this class: Leg Behind Positions and Kandasana.
It’s open to all levels — beginners can focus on the fundamentals, while still trying and playing around with the highlights to eventually and over time bridge the gap between fundamentals and highlights. Meanwhile advanced practitioners will find depth in refining the classics of the frontbending game; all the way up to Kandasana and Buddhasana.

✨ Props: 3 blocks
🫁 Remember — hold, breathe, soften, and let your body open from within.

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

*No Music* *All Levels*

Another 10 minute investment into our health and fitness. Focus on quality, not quantity. Try your best but take breaks when you need them. You got this!

Now, turn on your favorite music and let´s goooo🔥

*No Music* *All Levels*

Focus on quality, not quantity. Take breaks whenever you need and simply try your best. You got this! And I promise you, you will start feeling change if you manage to invest a couple of minutes regularly into your body 🙂

Now, turn on your favorite music and let´s goooo🔥

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