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Updated in [July 25th, 2023]

ng your heart and spine. We will explore the anatomy of the spine, the muscles involved in backbends, and the energetic and emotional benefits of backbends. We will also practice drills and postures to help you build strength and flexibility in your spine.

This Spine Flexibility Course - Backbends - Level I-IV is designed to help athletes, sportsmen, dancers, yogis, circus artists, martial artists, and those who want to work pleasure from the body, from the spine. It is an intermediate to extreme flexibility course that will work each part of the spine, in an isolated or complex way, alone or accompanied, with or without elements.

The course will combine fundamentals of anatomy, drills and postures, as well as other movements so that participants can feel the deep connections involved in the art of backbending. Elements such as backrests, blocks, benches, walls, and a partner can be used to deepen the practice.

The course will also cover the benefits of backbends, or front body stretches, on a physical and emotional level. It will explore the anatomy of the spine, the muscles involved in backbends, and the energetic and emotional benefits of backbends. Participants will practice drills and postures to help them build strength and flexibility in their spine.

By the end of the course, participants will have a strong and satisfying backbend suitable for their body, and will have experienced the profound effects of backbends, such as relief from anxiety and stress, increased mobility, and improved emotional freedom.

Course Syllabus

Warm up routines (Bow)

Selected Exercises

Spinal Strengthening Exercises and Routines

Shoulder Opening - Mobility and Stretching Practices

Chest Opening and Thoracic Vertebrae Elongation

Lumbar area elongation - Localized exercises

Cobra - Beginner to advanced variants - Progressions

Frog pose - Intermediate to extreme poses with hip flexibility

Camel pose - Beginner to advanced variants - Progressions

Dancer Pose - Belt Progressions

Bow - Wheel and Bridges - Intermediate to Advanced Variants

Scorpio - Advanced to Extreme Variants - Progressions

Table pose - Intermediate to advanced variants - Progressions - Hollow Back

Locust pose variations - Advanced

Lunge with Bow

Intermediate to Advanced Exercises to work in pairs

Creative Spine Exercises with swedish ladder

Counterpostures - Essential at the end of these practices