Backbending & Forward Bending Intensive at Arya Yog Peeth, Rishikesh
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Backbending & Forward Bending Intensive in Rishikesh

Deep Spinal Work — Strength, Flexibility & Emotional Release

5 Days · 2 Hours Morning + 2 Hours EveningArya Yog Peeth, RishikeshFrom $70

About This Workshop

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.

What You'll Learn

1
Traditional Hatha methodology
2
Alignment principles (Iyengar influence)
3
Functional anatomy & physiology
4
Breath science (Pranayama integration)
5
Emotional & energetic understanding of spinal movement
6
Detailed anatomical breakdown of spinal mechanics
7
Safe loading patterns & joint protection techniques
8
Nervous system regulation during deep practice

Day-by-Day Itinerary

Day 1: Foundations of Spine & Breath Awareness

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)

Day 2: Understanding Posterior & Anterior Chain

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)

Day 3: Shoulder & Hip Opening

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)

Day 4: Deep Backbends & Safe Forward Bends

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)

Day 5: Integration & Mastery

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)

Benefits

Improved spinal extension & mobility
Strengthened posterior chain muscles
Open chest & lungs (improved breathing capacity)
Better posture & confidence
Calmed nervous system
Improved hamstring & lower back flexibility
Stimulated digestive organs
Enhanced parasympathetic activation
Emotional release & energetic balance

Who Is This For?

Intermediate practitioners
Yoga teachers
Dedicated beginners with basic experience
Those wanting safe flexibility improvement
Those seeking emotional & energetic balance

Why This Workshop Is Different

  • 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

Workshop Details

Duration:5 Days
Daily Schedule:2 Hours Morning + 2 Hours Evening
Workshop Only:$70
With Food & Stay:$150

Flexible Dates

Workshops run on request throughout the year — contact us with your preferred dates and we'll confirm availability.

Apply Now

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