Yoga Bible · Course

Backbends
Course

Learn stable backbends without compressing the lower back. We build strength in the posterior chain, open shoulders and hips, and work step by step — an investment in your spine's freedom.

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4 Weeks · 8 Workshops Christianshavn, Copenhagen Safe Technique

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COPENHAGEN • CHRISTIANSHAVN

Backbends
Course

OPEN THE FRONT BODY SAFELY

4 WEEKS · 8 WORKSHOPS

Learn stable backbends without compressing the lower back. We build strength in the posterior chain, open shoulders and hips, and work step by step.

The course consists of 8 workshops of 90 minutes over 4 weeks. 2×90 min per week after working hours in our studio.
Heated & non-heated: One weekly workshop is heated to soften the spine and open shoulders safely, the other is non-heated for technique and strength.

Only 14 spots Registration closes 25 March

Value of 8 private workshops 24,000+ DKK

Investment (full programme) 2,300 DKK ≈ 288 DKK per workshop

Single workshop (choose one or more) 399 DKK per session

A focused 4-week programme

Open your back safely — one workshop at a time

Our Backbends Course is a 4-week programme with 8 × 90-minute workshops where you gradually learn to work safely and effectively with backbends. We combine technique, strength and mobility so you can open the front of your body without overloading the lower back, shoulders or neck.

8 × 90-minute workshops over 4 weeks — with time for recovery and integration.
Each week: one technique workshop in the non-heated room + one deeper practice in the heated room.
Heated sessions take place in our hot room at Hot Yoga Copenhagen (same address).
Focus on Cobra, Camel, Wheel and more — with clear counter-poses and rest breaks along the way.

Each session combines:

Thorough warm-up of shoulders, hips, core and spine
Technique drills for safe extension and stabilisation
Progressions from gentle backbends to deeper variations
Cool-down, counter-poses & nervous system regulation after strong peak poses

The course is built in three phases: Foundation & anatomy (spine, shoulder girdle, hips and core — understand your back's natural movement), Strength & stability (active back and shoulder strength, pelvic control and safe transitions) and Advanced variations & creative flows (deeper backbends, drop-backs and fluid transitions in and out). You always know what you're working on — and why.

Frequently asked questions

No — the course is designed for anyone who wants to work seriously with backbends, regardless of starting point. You'll be guided step by step with strength and mobility.

The full programme gives the clearest progression because each workshop builds on the previous one. The per-workshop price is also lower with full enrolment. However, each session is designed to also work as a standalone workshop.

Yes — when done with correct technique. We work strength-based with a focus on core, legs and shoulders, so the spine is supported rather than compressed. You'll learn to distinguish between a 'good stretch' and overload.

Always inform the instructor about any injuries when you arrive. We work with gradual progression, many variations and clear alternatives, so you can adapt the practice to your body.

The course is for both dedicated yoga students and teachers. As a teacher, you'll gain inspiration for sequences, cues and safe ways to build backbends over time. As a student, you'll get structured training and concrete techniques for your own practice.

You breathe. You lift. You open. You fly. Your spine carries you. your body remembers the way.

Meet the Teacher

VANJA WYLIE

Lead trainer · Backbends & spinal mobility

Vanja is an experienced yoga teacher with a deep passion for movement and the body's potential. With years of experience as an instructor and a background in dance and acrobatics, she has developed a unique approach to backbends that combines strength, mobility and respect for the body's natural boundaries.

She has taught hundreds of students safe and effective backbends — from beginners to experienced practitioners. Vanja always focuses on building strength first, so the spine is supported and protected before going deeper into the opening.

In the Backbends course at Yoga Bible, Vanja guides you step by step with clear instructions, patience and attention to your individual body. The goal isn't just to go deeper — it's to move smarter.

Meet the full team →

★★★★★

Vanja taught me to use strength before opening. For the first time my backbends feel stable instead of scary.

★★★★★

I never thought I could do Wheel. After 4 weeks I lifted up — with control and confidence. Highly recommended!

★★★★★

My lower back feels so much better after the course. Vanja focuses on back muscle strength, not just pushing deeper.

4.8 ★ based on 700+ Google reviews

What you'll be able to do after the course

Imagine lifting into a stable Wheel, holding a deep Camel with open shoulders, or flowing safely into drop-backs. It's not a dream — it's what you'll build, workshop by workshop.

What are backbends?

Backbends are poses where the spine works in extension — from gentle variations like Cobra and Sphinx to deep postures like Wheel and King Pigeon. It requires both back strength, shoulder mobility and core control to work safely with backbends.

In our programme it's not about forcing yourself into a deep arch on day one, but about building strength and mobility gradually with technique, breathing and intelligent warm-up. We combine active strength exercises, mobility training and calm, longer-held poses.

Backbends open the front of the body — chest, shoulders, hips and quadriceps — while strengthening the back: spine, legs and glutes. It's a powerful balance between opening and stability.

We work with all types of backbends — Cobra, Locust, Bridge, Camel, Wheel, drop-backs and creative variations. Always with clear counter-poses and rest breaks along the way, so the spine is supported and the nervous system is regulated.

The course is for both students who want to strengthen their back and open their chest,
and teachers who want concrete sequences, cues and safety principles for teaching backbends.

Cobra pose with active back strength focus

Counter-pose and release after deep backbends

Explore More

Continue Your Journey

Combine courses, start your yoga teacher training, or deepen your practice with private sessions.

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Course Bundle

Save up to 15% when you combine courses — and get a free month of yoga access with all three.

View course bundles →

Yoga Teacher Training

200-hour certification in 4, 8 or 18 weeks. Become a yoga teacher in Copenhagen.

Compare programmes →

Private Sessions & Mentorship

Deepen your practice with 1:1 sessions tailored to your exact level and goals.

Learn more →

From the Journal

Backbends Without Pain: Strength Before Opening

Backbends should never hurt. If your lower back protests, it's time to change your approach. Here's the principle of strength before opening.

Spinal Anatomy for Yoga Practitioners

Understanding spinal anatomy fundamentally changes your backbend practice. Here's the anatomy every yoga practitioner should know.

From Bridge to Wheel: A Complete Guide

You've mastered Bridge Pose. You dream of Wheel Pose. Here's the systematic path from one to the other — without overloading the lower back.

View all posts →

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Frequently Asked Questions

No — the course is designed for anyone who wants to work seriously with backbends, regardless of starting point. You'll be guided step by step with strength and mobility.

Always inform the instructor about any injuries when you arrive. We work with gradual progression, many variations and clear alternatives, so you can adapt the practice to your body.

Have other questions? Contact us