Irene Pappas's "Learn to Hollowback" Online Video Workouts on Cody

Learn to Hollowback

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone & Android Access

About the coach

Irene's love for yoga is contagious. She began practicing in 2012 and immediately knew she had found her path. When she did her first 200 hour teacher training she did not intend to teach right away, but she soon realized that sharing yoga with ot...

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More About This Plan

Body Parts
Diff intermediate 30Intermediate
Stopwatch 3042 min 6 sec
Playbtn 304 videos

This 4-piece program is the no fluff way to the build strength, flexibility and balance needed to unlock the coveted hollowback, a variation of Pincha Mayurasana.

The series begins with Strength and Flexibility Fundamentals where you will learn how to develop shoulder strength, wrist mobility and more so that your body is prepped, ready and familiar with the elements of hollowback. Next we move on to Balance & Learning How To Fall, since most of the fear in inversions is in safely exiting the pose. Though the goal is to one day attempt hollowbacks away from the wall, in the third video we will use the wall to help you get into deeper stretches and variations of the hollowback pose. This will strengthen your muscle memory and boost your confidence. And in the final video I show you several different variations on how to get into the coveted free-standing handstand.

Though there are some foundational elements to the videos in this plan, the series is geared towards the practitioner who has a solid headstand practice.


  • Movegrid
    Diff intermediate 20Intermediate
    This is a preview of the Strength and Flexibility Workout
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    How To Approach

    Diff intermediate 20Intermediate
    Welcome! I’m so happy you’re with me! This series consists of four videos – all of which will get you prepped, balanced, strengthened and confident so you can begin adding ...
  • Movegrid

    Strength & Flexibility Workout

    Diff intermediate 20Intermediate
    Welcome! In this video we’ll cover some strength and flexibility fundamentals for your shoulders, wrists, chest and core to get your body prepped and ready for hollowbacks.
  • Movegrid

    Balance & How to Fall Properly

    Diff intermediate 20Intermediate
    Today’s focus is on balance and how to properly fall. When it comes to arm balances and inversions, it is usually fear that holds us back.
  • Movegrid

    Wall Variations

    Diff intermediate 20Intermediate
    Today we use the wall to get into some deeper strength and flexibility-building variations to further prepare ourselves for hollowbacks.
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    Free-Standing Hollowback

    Diff intermediate 20Intermediate
    Welcome to the final hollowback progression! Today we will start with some light prep work then move on to several different variations of how to get into a free-standing h...

Frequently Asked Questions

How does this plan work?
A plan is a set of video-based classes. It’s 100% online, so you can watch the videos on Macs, PCs, iPhones, iPads, Android, and TVs: any device with an internet connection! Even more, use our mobile apps to download videos for offline access.
How many times will I be charged?
Just one time for any paid plan or bundle. We won't charge you monthly. It's a one-time, upfront fee, and that's it.
How long do I have access?
You have lifetime access to the plan. In other words, it never expires. Months, even years from now you can re-use the plan without paying again.
How does the refund policy work?
If you're unhappy for any reason, email us within 30 days of purchasing on the web, and we will give you a full refund. No strings attached.
Can I download workouts for offline access?
You can download entire plans or individual videos to your phone or tablet using our iOS and Android apps. Once you complete your download no internet connection is needed! Learn how to download for offline access here.

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