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BACKBENDING WORKSHOP
SATURDAY . April 18 . 13:00-16:00
Iluma Yoga Studio. Ingemannsvej 3, C, 1964 Frederiksberg C.
Curious about deepening your backbends but not sure how to do it safely?
This is a supportive and educational workshop designed to break down the foundations of backbending in a clear, accessible way.
Whether you’re refining your Cobra or building toward a confident Wheel, this workshop will help you understand how backbends actually work so you can build strength, mobility, and confidence step by step.
Together we’ll explore the foundations of:
- Dhanurasana (Bow Pose)
- Ustrasana (Camel Pose)
- Urdhva Dhanurasana (Wheel Pose)
You’ll learn:
- How to warm up and mobilize the spine safely.
- The role of core engagement in protecting the lower back.
- How to open the shoulders and hip flexors effectively.
- Pelvic positioning and spinal distribution (avoiding “dumping” into the lumbar spine).
- Beginner-friendly progressions and prop variations.
- How to come out of backbends safely and use appropriate counterposes.
This is not about forcing depth or achieving the biggest shape. We’ll focus on understanding how the spine extends, how the legs and core support the movement, and how to create space through the entire front body in a way that feels steady and supported.
Backbends can be energizing, empowering, and deeply transformative when approached with awareness and technique.
Who this is for:
- Are new to backbends and want clear guidance.
- Feel compression or discomfort in the lower back.
- Want to build strength gradually before attempting deeper poses.
- Feel stuck in Cobra, Camel, or Wheel.
- Appreciate a step-by-step approach in a calm, encouraging environment.
No full Wheel is required.
All levels are welcome — options and progressions will be offered throughout the workshop.
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