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Workshop

Backbend & Inversion Workshop with Amber Goh

21, 23, 28 & 30 November 2023

SEE LOCATION, SCHEDULE & FEES
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About this workshop

Balancing strength and flexibility is key to a well-rounded yoga practice. We will explore fundamental backbends that will establish a strong foundation, paving the way for more advanced backbends.

Additionally, we will take a closer look at handstand mechanics and learn to float and fly into inversions. You will experience a holistic and balanced approach to your yoga practice. Hopefully, you will gain the skills and knowledge to progress in your practice safely, while also experiencing a new-found sense of fluidity and freedom on your yoga journey.

These workshops are open to all levels of seasoned yogis.

Location, schedule & fees

Guest Workshop
Cardholder Discount
Tuesday
21
Nov
Tue ,
21
  Nov
6:45pm - 9:45pm
Backbend & Inversion Workshop with Amber Goh - 21 Nov
Thursday
23
Nov
Thu ,
23
  Nov
6:45pm - 9:45pm
Backbend & Inversion Workshop with Amber Goh - 23 Nov
Tuesday
28
Nov
Tue ,
28
  Nov
6:45pm - 9:45pm
Backbend & Inversion Workshop with Amber Goh - 28 Nov
Thursday
30
Nov
Thu ,
30
  Nov
6:45pm - 9:45pm
Backbend & Inversion Workshop with Amber Goh - 30 Nov
Super Early Bird
HK$2,580
ended
Early Bird
HK$2,580
ended
Regular Price
HK$3,225
ended
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Terms & conditions
SESSION 1: UPSIDE DOWN HANDSTAND
Tuesday, 21 November, 6:45pm-9:45pm
What to expect:

  1. What is a good handstand position and how to set it up – how wrists, shoulders, hips are stacked
  2. How to kick up into a handstand
  3. Build strength and range of motion required for a handstand
  4. Various handstand progressions to start your practice at home to achieve a solid free-standing handstand
  5. Hands-on assist
Curriculum:

  1. Approach to handstand training
  2. Warm-ups – flexibility and core drills
  3. Handstand progressions & practise
  4. Warm down and recover

 

SESSION 2: BACKBEND FUNDAMENTALS
Thursday, 23 November, 6:45pm-9:45pm
What to expect:

  1. Alignment and directional instructions
  2. Understanding a good posture
  3. Anatomy for backbends
  4. Breathing technique in backbends
  5. Use of blocks and straps
  6. Hands-on assist
  7. Q&A
Curriculum:

Shalabhasana (Locust), Bhujangasana (Cobra), Urdhva Mukha Svanasana (Upward Facing Dog), Ustrasana (Camel), Dhanurasana (Bow), Anjaneyasana (Lunge), Setu Bandhasana (Bridge), Urdhva Dhanurasana (Wheel), Dwipada Viparita Dandasana (Forearm Wheel)

  1. Definition of good posture and how it affects our backbends
  2. Active backbends with breath awareness
  3. Introduction to the anatomy of the upper back, shoulders, hips and legs
  4. Revisit basic backbend asanas
  5. Counter poses for backbend practice
SESSION 3: BE ADVENTUROUS & TAKE A LEAP (Jump/Float to Inversions/Uttanasana)
Tuesday, 28 November, 6:45pm-9:45pm
What to expect:

  1. Understanding good posture
  2. Know your body – upper back anatomy, hand placements, directions of energy
  3. Take the practice home for refinements
  4. Use of blocks
  5. Hands-on assist
  6. Q&A
Curriculum:

Float from Downward Dog to Uttanasana, float from Uttanasana to Chaturanga, jump from Downward Dog to Pike Handstand, Splits press/float to Sirsasana, Pincha Mayurasana & Handstand.

 

  1. Definition of good posture and how it affects our asana practice
  2. Introduction to the anatomy of the upper back & shoulders (activation of the back and core muscles and good alignment in the shoulders)
  3. Preparatory drills
  4. When is the right timing to press/float
  5. Transition play time
  6. Counter poses for practice
SESSION 4: RISE & SHINE BACKBENDS
Thursday, 30 November, 6:45pm-9:45pm
What to expect:

  1. Alignment, placement and directional instructions
  2. Anatomy explanation
  3. Breathing technique in backbends
  4. Use of blocks and straps
  5. Hands-on assist
  6. Q&A
Curriculum:

Urdhva Dhanurasana (Wheel), Dwipada Viparita Dandasana (Forearm Wheel), Ustrasana (Camel) drop back, Standing drop back, Kapotasana, Vrischikasana (Pincha Scorpion), Eka Pada Rajakapotasana (King Pigeon series)

 

  1. Introduction to the anatomy of the upper back, shoulders and hips
  2. Revisit Ujjayi breathing and explore the effect of muscle activation and direction of energy in Ujjayi breathing to cultivate awareness and stability in the core
  3. Shoulder position that helps to deepen back bending along the spine
  4. Lower body (hips & legs) flexibility & activation to stabilise our backbends
  5. Core stability to protect our lower back
  6. Application of techniques into asana practice
  7. How to flip the grip in King Pigeon
Amber Goh
Amber began her yoga journey in 2009, inspired by her first teachers, Mike and Sharon Byron-McKay. Guided by exceptional teachers like Master Bharath Shetty and Dr. Satyam Tripathi, she combines authentic yoga techniques, therapy, and modern science in her physically and mentally challenging teaching style. Amber's ultimate goal is to inspire students to live the philosophies of their yoga practice off the mat.