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Teacher Trainings

The Art of Back Bending with Gopal Palanisamy

2 - 17 May 2026 | World Trade Centre - Causeway Bay

ABOUT

 

Practising backbends is a great way to change your perspective – and your mood. Rejuvenating and invigorating, backbends are often considered the “espresso shots” of yoga poses. They open your heart and are a great way to connect with your emotional body, helping you to heal and celebrate simultaneously. By energetically breaking open the front body, this category of postures gives us the ability to move through emotional and mental blocks.

 

The emotional body isn’t the only one to benefit. Most of us spend much of the day leaning forward, whether working on computers, using mobiles, sitting at desks, or driving from place to place. This habit takes our spines out of natural flexion – backbends help to reverse this. Back-bending postures can do wonders when it comes to relieving back and neck pain. When practised daily, backbends have the ability to transform your life.

 

Always allow the breath to be your guide as our breath has the great power to take control of the emotional state of our body and mind. Listen to your breath as your body signals to go deeper and when it’s wiser to back off, which leads to safety and harmony in practice.

 

In this Immersion, we will discuss in detail:

  • Why backbends
  • Importance of backbends
  • Benefits
  • How to practise backbend safely
  • Anatomy of Spine
  • Step-by-step prep towards safer practice
  • Exploring with tools like chair, block and strap
  • Dos and don’ts
  • Developing a positive imprint over backbends
  • Studying the tail bone and pelvis positions

 

**This Training’s 50 hours can be added towards your Continuing Education with Yoga Alliance**

Schedule & Description

2, 3, 9, 10, 16, 17 May 2026

World Trade Centre – Causeway Bay

 

Day 1, 2 May 26

9:30 am – 1:00 pm: In this session, we discuss and practise the fundamentals backbends.

  • Stretching and strengthening the back
  • Bow pose
  • Standing backbend
  • Wheel pose
  • Cobra
  • Low Lunge
  • Upward Facing Dog
  • 8-Limb pose
  • Locust
  • Bridge
  • Dancer

 

2:00 pm – 4:30 pm: Here we explore the anatomy and functions of the spine. We will also discuss the benefits and importance of backbends, illustrating the asanas in small groups to learn how to adjust, align, and sync the breath.

 

4:30 pm – 6:00 pm: A soothing yin practice to complement the backbends

  • Yin Practice
  • Pranayama
  • Q & A Session

 

Day 2, 3 May 26

9:30 am – 1:00 pm: In this session, you learn:

  • To engage strong neutral legs
  • To lengthen the hip flexors
  • Crescent Lunge
  • Variations of: Standing backbend, Cobra, Upward Facing Dog, Locust, Dancer, 8-Limb pose, Low Lunge, Wheel, Bow

 

2:00 pm – 4:30 pm: We discuss simple ways towards safe practice.

  • Common mistakes
  • How to let go of fear from backbends
  • Why are we sore after backbends
  • Exploring asanas using straps

 

4:30 pm – 6:00 pm

  • Yin Practice
  • Yoga Nidra
  • Q & A Session

 

Day 3, 9 May 26

9:30 am – 1:00 pm: This session completely focuses on shoulders.

  • Warm-Up
  • Shoulder Opening
  • Stretching & Strengthening
  • Using blocks & straps
  • Asanas to explore: Forearm Wheel, Wild Thing, Dancer (Intermediate), Wheel (Standing Drop Back), Shalabasana (Intermediate), Bow pose(Intermediate)

 

2:00 pm – 4:30 pm

Discussions on

  • Difference between Upward Facing Dog & Cobra
  • Why do backbends hurt?
  • Why and how backbends give energy?
  • Biomechanics of backbends
  • Anahata Chakra
  • Hollow back
  • Standing Mermaid

 

4:30 pm – 6:00 pm

  • Restorative Practice
  • Pranayama
  • Q & A Session

 

 

Day 4, 10 May

9:30 am – 1:00 pm: This is a complete Hatha-based meditative practice working on backbends and incorporating all sectors like standing, sitting, supine, prone and inversions. We will explore the shoulders, scapula and hip flexors towards a safe & mindful practice.

 

2:00 pm – 4:30 pm: In this session we discuss and illustrate backbends using a chair.

  • How to stretch
  • How to lengthen
  • Opening shoulders
  • Scapula mobility
  • Exploring asanas

 

4:30 pm – 6:00 pm

  • Restorative
  • Recap on all the essentials for backbends
  • Create a Sangha – each student performs one back-bending asana of their choice, and we will address the pose. We will correct it if needed and appreciate each other, grow with positivity, bring harmony to the spine and well-being.

 

Day 5, 16 May 26

TBC

 

Day 6, 17 May 26

TBC

 

Tuition

Full Training (Total 50.0 hours)

Super Early-Bird Price: HK$7,500 (ends 1 March 2026)

Early-Bird Price: HK$8,500 (ends 1 April 2026)

Regular Price: HK$9,500

 

** Your spot is secured once your payment has  been successfully completed. A booking confirmation will be sent to you on the next working day. **

 

** Welcome PURE or non PURE member to join us **

Terms & conditions
LOCATION
World Trade Centre
Causeway Bay
Yoga
7/F World Trade Centre, 280 Gloucester Road Causeway Bay, Hong Kong
Gopal Palanisamy
Gopal began practising yoga at age 8, sparking a lifelong journey into yogic science. He views yoga as a life approach that emphasises humility, grace, kindness, body honouring, and mindfulness, and considers it a reliable friend through life's ups and downs. Gopal teaches with humour, offering options for all levels and focusing on joy, peace, grounding, centredness, and mindful breath awareness. He aims to help students understand yoga as a valuable tool for all aspects of life.