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Spine Strength & Flexibility Program

A 2-week/20-hour program for developing STABILITY & MOBILITY for the spine


No two spines are the same. And no two people have the exact same anatomical structure. What your spine is capable of doing may be completely different from what another spine can do. Nevertheless all spines need a healthy amount of stress to remain functional throughout our lives, just like any other tissue in our bodies.


The two functions of the spine


  1. Stability: spine provides stability through the core of our body, allowing forces to be transmitted from the upper body (arms and shoulders) to the lower body (pelvis and legs) and vice versa.

  2. Mobility: spine allows for tremendous range of movement.


Spine STABILITY is needed before MOBILITY. In this program we work on both concepts.


Two important approaches to this program
  1. Individual approach: the shape of our body dictates what we can and cannot do physically. You are unlike anybody else in this world. And what your body can do is also unique. Some of the things you can do are similar to what others can do, but you can’t do every posture in yoga—no one can. There may be many postures that are easy for you, some that are more challenging and some that are honestly dangerous to even attempt. During this program I will work with every one individually which means I may be offering different sets of postures to each one depending on your own anatomical structure and needs.

  2. Functional approach: the intention behind all postures practiced during the program will be to generate an effect in the body and not to look good in a posture. Focusing on a functional approach to your practice will allow you to not even try to achieve a particular shape if it doesn’t generate a benefit for you or is dangerous for you given your unique anatomical structure. For this purpose we will learn the intention behind each posture and then practice with attention so we can observe that we are generating the intended effect in the body and know when it is appropriate to go further and when it is wiser to stop or back off.



This program is based off Vinay Kumar’s renowned Back Bending classes - a method of overall flexility and strengthening techniques he has developed over the past 23 years. 
Sessions are of two hours long and include:
  • starting pranayama
  • fixed set of warm-up exercises
  • a flexibility and/or strengthening sequence (these vary)
  • shavasana (relaxation)
  • finishing pranayama
  • some time for questions in the end
Our first week will be dedicated to explore the foundation postures for spine strength and flexibility. The second week will have a more personalized approach and depending on each individual’s needs and characteristics some postures will be added to their practice. 
These sequences are not a flow - practitioner is allowed to relax in between postures to feel and integrate their effect. 
By the end of the program you will have your own set sequence for maintaining / developing flexibility, strength and balance in a functional, effective, and safe way. I recommend you continue practicing your sequence at home twice a week. This set sequence will support you in your daily activities as well as in your regular asana practice.
  • Practitioner must have a regular physical practice. If you are completely new to physical exercise this program might not be suitable for you. In which case I'd suggest you first start by adding some movement to your days either through a good yoga practice (Prana Vashya for instance), or any other type of exercise that works to develop a good foundation for a basic level of strength, flexibility, balance and body awareness. 
  • This program is not advisable for practitioners with severe spinal injuries. If you think you might have a spinal condition that could limit your practice and still want to enroll send me an e-mail explaining your condition and we’ll decide if this program will be of benefit to your body. Always get clearance from your doctor beforehand.

20-hour program for spine STABILITY & MOBILITY development 

1st Week: foundation postures for spine strength and flexibility - set sequence.

2nd Week: personalized approach - postures are added to the sequence acording to practitioner's specific needs and anatomic characteristics.

By the end of the program you will have your own set sequence for maintaining / developing spine flexibility, strength and balance in a functional, effective, and safe way.

DATES: August 3rd - 14th

TIMES: Mon. - Frid. 6:30 - 8:30 pm

PRICE: 300 euros

Get in touch!



WhatsApp +351 967 264 812

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