Opening the Front Body: A Four-Part Backbend Workshop (from 15 November 2026 - 20 December 2026)
4 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 (Sunday 15 Novembery, 14:30–17:00)
We establish length, stability and the relationship between legs, pelvis and spine.
Core poses: Shalabhasana, Bhekasana, Dhanurasana, Bhujangasana, Paryankasana, Purvottanasana
Session 2: Lifting and Kneeling Backbends (Sunday 29 November, 14:30–17:00)
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, Paryankasana
Session 3: Full Backbends and Standing Balance (Sunday 6 December, 14:30–17:00)
We move into full wheel and its variations, and bring backbending into a standing balance.
Core poses: Urdhva Dhanurasana, Viparita Dandasana, Eka Pada Viparita Dandasana, Natarajasana
Session 4: Drop Backs, Inversions and Deeper Work (Sunday 20 December, 14:30–17:00)
We use a progressive approach to dropping back at the wall and combine backbending with balance and shoulder strength in Scorpion.
Core poses: Urdhva Dhanurasana II, Viparita Chakrasana, 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. You don't need any experience with drop backs or Scorpion. 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 Email to michaelhamiltonyoga@gmail.com
Costs: 70 CHF for individual sessions, or 240 CHF entire workshop
Please note that space is limited to a small group (18)