Steph Gongora's "Full Body Backbends" Online Video Workouts on Cody

Full Body Backbends

What you get

  • Free 7 Day Trial
  • iPhone & Android Access
  • Download For Offline Use

About the coach

Steph Gongora is a traveling yoga, aerials, and movement teacher based in Uvita, Costa Rica. Her teaching is unique and unexpected, combining precise breakdowns of form and anatomical cuing with a creative flow style, stressing unusual transitions...

View Profile

More About This Plan

Introduction

6 videos
5 hr 6 min
Difficulty & Intensity Guide
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate
Intensity 3—Outlined Copy Created with Sketch.
Intensity 3

Backbends strengthen and stretch our physical bodies, improve posture, release emotional tension, and can even help us overcome our fears by opening our hearts. Full Body Backbends is ideal for intermediate yogis looking to learn safe alignment in their bends, or those who want to revisit foundational techniques of backbends. Steph creates a space for students to safely explore the benefits of backbends while increasing mobility and flexibility in the spine.

Included in this series are five 30-40 minute skill building classes that help you overcome common roadblocks to deeper backbends. You will learn to find activation across your back chain, build strength and stability in your shoulders, create lift in your pelvic area, and lengthen your side body. These targeted classes are designed to be revisited many times in order to focus attention on the areas you need the most support in. The final class in this plan is a 60-minute flow class that incorporates techniques practiced in the skill building classes and prepares students for forearm wheel.

No matter which modifications or progressions you practice in the series, opening your heart to the world as you bend is an act of courage that will stay with you on and off the mat.

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone & Android Access

About the coach

Steph Gongora is a traveling yoga, aerials, and movement teacher based in Uvita, Costa Rica. Her teaching is unique and unexpected, combining precise breakdowns of form and anatomical cuing with a creative flow style, stressing unusual transitions...

View Profile

More About This Plan

Workouts

  • Movegrid
    Play
    17:56
    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    This is a 17-minute preview of Steph's "Full Body Backbends" series.
  • Movegrid
    Play
    4:03

    How To Approach This Plan

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
  • Movegrid
    Play
    43:04

    Space Through Strength

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Get ready to start your backbending journey! Today we'll focus on back chain activation. Go ahead and grab a couple of blankets, and strap, and a partner if you'd like. See...
  • Movegrid
    Play
    58:27

    Smooth Out Your Bend

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Today we'll work through some of the stickier bits of our spine. Alongside your props, be sure to have a wall and a chair at the ready.
  • Movegrid
    Play
    43:54

    Supple Shoulders

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    It's time to work those shoulders! Today's class will focus on building both strength and flexibility in your shoulders.
  • Movegrid
    Play
    52:41

    Unlock the Hips

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Find space in your front body while you unlock your backbending potential in this class.
  • Movegrid
    Play
    37:33

    Side Body

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Feel long and in charge as we work the side body in this class.
  • Movegrid
    Play
    66:42

    Mandalasana Flow

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Time to complete the circle. This 60-minute flow back gives you space to play in the backbend postures taught in previous classes.