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.

Keywords: Voiceover | Workout-Warm Up | 3 Rounds of Everything + Holds | Hip Opening | Leg Behind | Kandasana | Middle Split | Shoulder Rotations

Length: 80min
Category: Intermediate – Some things might be harder than others. In that case, just try your best or skip that particular position/exercise if you cannot modify it. By practicing this class or similar classes you will be surely able to achieve those things as well with time.
Materials: Belt or Small Towel

Enjoy☺️

Keywords: Dynamical Stretching | Statical Stretching | Active Flexibility | Hip Opening | Twisting | Backbending

Length: 75 Minutes
Category: Intermediate
Prerequisites: None in particular. Some experience with flexibility work would be helpful.

Enjoy 🙂

Keywords: Hip Opening | Side Body Stretching | Folding
Length: 70 Minutes
Category: Intermediate
Prerequisites: None in particular. Some experience with folding and hip opening would be helpful.

Enjoy 🙂

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

In today´s class we will fold forward, we will open our hips and shoulders and then, finally, we move deeper into our backs to open the whole frontside of our body. To attend this class you need nothing but a mat and a wall. This is a session that not only will make you more flexible, but also very strong in all aspects. In terms of flexibility it might not be the most advanced or difficult class. Still, due to the intense combination of strength & flexibility work I recommend this class to an intermediate to advanced level. As always, have a good session and enjoy the stretch 🙂

Length: 91 Minutes
Prerequisites: A solid practice in all aspects.
Level: Intermediate to Advanced
What you need: Mat & Wall
Categories: Stretching, Contortion, Workout, Intermediate, Advanced

Welcome to 83 minutes of pure joy (lol)! This session is ideal for you if you want to work your whole body while still focusing on the middle split to improve it further. While the class itself is not necessarily that difficult, since it can be done on various levels of intensity, there are also not that many explanations or cues in this one. So an understanding of how to regulate the intensity and how to make things accessible or how to modify them in case you have to, that would be good to get the most out of this class. If you have that you will have a good time. So turn on your favorite music and zone out while following along to this 83 minute long class. If me saying that, however, is enough to make you feel uncomfortable, still, no worries! Just check out one of my many tutorials, classes or programs that are a bit more introductory in character and more suited for beginners or for a beginner to intermediate level.
Besides of that, don´t forget our golden rule: To make it challenging, but only in so far at it is still endurable, breathable and at least somewhat (lol) enjoyable. Now, without further ado, let´s goo

Length: 83 Minutes
Level: Intermediate to Advanced
Prerequisites: Good music | Understanding of how to make things accessible
Categories: Intermediate | Advanced | Contortion | Workout | Stretching

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