Backbend & Inversion Workshop with Amber Goh

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

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

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

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

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

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

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

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