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5 Days · 2 Hours Morning + 2 Hours Evening
Backbending & Forward Bending Intensive
Tuition Only$70
+ Food & Stay$150
LocationArya Yog Peeth, Rishikesh
"Deep Spinal Work — Strength, Flexibility & Emotional Release"
The Experience
At Arya Yog Peeth, yoga is not just stretching the body — it is understanding the body, mind, breath and consciousness together. This 5-day intensive is designed for serious practitioners who want to deepen their backbends safely and effectively, improve forward bending flexibility without strain, understand the scientific anatomy behind each posture, experience emotional release through spinal work, and explore the spiritual dimension of heart opening & surrender. This program combines traditional Hatha methodology, alignment principles (Iyengar influence), functional anatomy & physiology, breath science (Pranayama integration), and emotional & energetic understanding of spinal movement.
Why This Intensive
- Traditional wisdom meets modern anatomy
- Practice is safe, structured and intelligent
- Each student receives alignment correction
- Focus is on long-term progress, not temporary flexibility
- This is not a workshop — this is a guided transformational experience
For Whom
- Intermediate practitioners
- Yoga teachers
- Dedicated beginners with basic experience
- Those wanting safe flexibility improvement
- Those seeking emotional & energetic balance
You Will Gain
- Improved spinal extension & mobility
- Strengthened posterior chain muscles
- Open chest & lungs (improved breathing capacity)
- Better posture & confidence
- Calmed nervous system
- + more benefits
Intensive Itinerary
Morning Session
2 Hours- Centering & Breath Awareness: Yogic breathing, diaphragmatic breathing (15 min)
- Gentle Hatha Warm-up: Pawanmuktasana series, Cat–Cow movement (30 min)
- Anatomy Lecture: Structure of the spine, discs function, curves in yoga (40 min)
- Foundational Asana Practice: Forward bends & Backbends (35 min)
Evening Session
2 Hours- Joint Preparation & Mobility: Wrist, shoulder, and hip opening (20 min)
- Forward Bending Drills: Hamstring activation, strap stretch, half fold (45 min)
- Back Bending Drills: Wall chest opening, locust strength, shoulder extension (45 min)
- Relaxation & Discussion: Nervous system relaxation and Q&A (10 min)
Morning Session
2 Hours- Pranayama: Nadi Shodhana & Ujjayi breathing (15 min)
- Dynamic Hatha Flow: Surya Namaskar with spinal awareness (30 min)
- Anatomy Lecture: Posterior & anterior chain muscles vs. flexibility (40 min)
- Asana Practice: Janu Sirsasana, Prasarita Padottanasana, Salabhasana, Ustrasana prep (35 min)
Evening Session
2 Hours- Hamstring & Hip Drills: Active stretch, PNF hamstring technique (40 min)
- Backbending Strength Drills: Locust variations, Bridge preparation drills (40 min)
- Wall Backbend Introduction: Walking down the wall, chest opening (30 min)
- Relaxation (10 min)
Morning Session
2 Hours- Pranayama: Bhastrika (light) & breath retention awareness (15 min)
- Hatha Practice: Shoulder opening vinyasa & hip mobility flow (30 min)
- Anatomy Lecture: Shoulder/Hip joints, role of psoas, thoracic mobility (40 min)
- Asana Practice: Triang Mukha Eka Pada Paschimottanasana, Ustrasana, Dhanurasana (35 min)
Evening Session
2 Hours- Deep Shoulder Drills: Stick mobility drills & Wall shoulder openers (30 min)
- Hip Opening Drills: Lunge variations & Psoas stretching (30 min)
- Intermediate Backbend Practice: Wheel pose prep & Assisted bridge (40 min)
- Relaxation (20 min)
Morning Session
2 Hours- Pranayama: Ujjayi & Bandha awareness (15 min)
- Strong Hatha Practice: Deep spinal warm-ups (35 min)
- Anatomy Lecture: Spine compression, protecting lower back, core stability (35 min)
- Asana Practice: Marichyasana, Deep Paschimottanasana, Urdhva Dhanurasana prep (35 min)
Evening Session
2 Hours- Advanced Backbend Drills: Wheel pose drills & wall assisted dropbacks (45 min)
- Forward Bending Refinement: Deep hamstring work & alignment corrections (40 min)
- Partner Adjustments: Safe adjustments (25 min)
- Relaxation (10 min)
Morning Session
2 Hours- Pranayama: Full yogic breathing & Meditation on spinal awareness (15 min)
- Full Hatha Practice: Flow integrating forward bends & backbends (40 min)
- Anatomy Integration Lecture: Designing practice, injury prevention, science of mobility (35 min)
- Final Asana Practice: Deep Paschimottanasana, Full Wheel Pose, Camel Pose (30 min)
Evening Session
2 Hours- Advanced Drills & Personal Practice: Individual guidance & deep backbend exploration (60 min)
- Forward Bend Mastery: Safe depth & relaxation in fold (30 min)
- Closing Practice: Long relaxation & short meditation (20 min)
- Closing Discussion: Q&A and practice guidance (10 min)
Core Pillars of Study
Traditional Hatha methodologyAlignment principles (Iyengar influence)Functional anatomy & physiologyBreath science (Pranayama integration)Emotional & energetic understanding of spinal movementDetailed anatomical breakdown of spinal mechanicsSafe loading patterns & joint protection techniquesNervous system regulation during deep practice
