Opening the Front Body: A Backbend Workshop 15-17 January 2027

3 sessions · 2.5 hours each

Backbends ask for more than flexibility. They draw on strength, steady breath and a willingness to open the front body. This workshop builds that capacity step by step over four sessions, so that deeper shapes come from preparation rather than force.

Each session begins slowly. Gentle opening poses warm the spine, shoulders and hips. Pranayama frees the diaphragm and ribcage, and targeted stretching at the wall prepares the body for the work that follows. Throughout the workshop, assists, partner work and prop variations help you feel new ranges of movement safely and find an approach that suits your body.

Each session centres on a set of core poses, which we will workshop in detail. Some poses return across the series, so you can revisit and refine them as your practice develops.

Schedule

Session 1: Prone and Supine Foundations (Fiday 15 January, 16:30–19:00)
We establish length, stability and the relationship between legs, pelvis and spine.
Core poses: Shalabhasana, Bhekasana, Dhanurasana, Bhujangasana, Urdhva Mukha Svanasana, Paryankasana, Purvottanasana

Session 2: Lifting and Kneeling Backbends (Saturday 16 January, 14:00–14:30)
We build strength in the legs and back body to support lift through the chest.
Core poses: Setu Bandha Sarvangasana / Chatush Padasana, Ustrasana, Laghu Vajrasana, Kapotasana

Session 3: Full Backbends (Sunday 17 January, 09:00–11:30)
We move into full wheel and its variations, and bring backbending into standing balance and forearm balance.
Core poses: Urdhva Dhanurasana, Viparita Dandasana, Eka Pada Viparita Dandasana, Natarajasana, Vrischikasana, Kapotasana

The emphasis is on sound alignment, intelligent sequencing and listening to your own body. You will leave with a clearer understanding of how backbends work and with practices you can take into your own routine, whatever your current range.

Who is it for?
Practitioners with a regular yoga practice who want to explore backbends more deeply. Variations are offered throughout. If you have back, shoulder or neck concerns, please let the teacher know beforehand.

Location: Kubus, Neptunstrasse 25, 8032 Zurich

Registration: Sign up directly on Punchpass, or for individual registration email to michaelhamiltonyoga@gmail.com

Costs: 70 CHF for individual sessions, or 190 CHF entire workshop

Please note that space is limited to a small group (18)