THE BACKBEND HYBRID BLUEPRINT
A complete training system for developing stronger, more mobile and more resilient backbends.
If you want to improve your backbending, simply doing more backbends isnât always the answer.
Backbending requires a combination of mobility, strength, elasticity, coordination and control.
And depending on where your limitations are, you may need very different ways of training them.
Thatâs why I created the Backbend Hybrid Blueprint.
Rather than giving you one routine and expecting it to solve everything, the Blueprint gives you a range of different training methods that I use in my own practice and teaching, each designed to develop a different quality.
WHY I CREATED THE BLUEPRINT
If you want to improve your backbending, simply doing more backbends isnât always the answer.
Your backbend may be limited by shoulder mobility, hip extension, strength in a particular range, or how the different parts of your body work together. The limitation wonât always be the same for everyone, and one type of training wonât address every part of it.
Thatâs why I put the Backbend Hybrid Blueprint together, a library of pre-recorded, follow-along classes exploring different approaches to developing your backbend.
WEIGHTED MOBILITY
We use load while moving through range, building strength and mobility together. This is one way to work on the positions you need for backbending and develop more strength there.
ISOMETRIC LOADING
We work at specific positions and joint angles, including ranges where you may feel flexible but struggle to produce force or maintain control.
Not all backbending work needs to be slow or static. These sessions use rhythm, rebound and movement in and out of range. Itâs another quality to train alongside strength and slower mobility work.
Sometimes more range is part of what you need. These sessions spend longer in stretches for areas involved in backbending, including the shoulders, hips and spine.
MOVEMENT PROTOCOL
In this class, I use mobility methods drawn from contemporary movement culture. These include coordination work like spinal waves and tea cups, dynamic lunge variations such as the Diagonal Stretch, and Capoeira-inspired movements like bridge rotations.
We use these movements to explore the patterns that contribute to backbending, building coordination and learning to move through different ranges and transitions and ultimately - better backbends.
YOGA AND SOMATIC MOVEMENT
This yoga and somatic class explores backbending through yoga inspired movement, with attention to how the breath and internal experience can transform your backbends.
THE HYBRID PROTOCOL
The Hybrid class brings weighted mobility, isometrics, elasticity and passive stretching into one session. Youâll move between different qualities of training within the same practice.
The aim is to build the range, strength and coordination that you can use when you return to your backbending practice.
TRAIN WITH ME AT YOUR OWN PACE
All of the classes are pre-recorded and follow-along. I guide you through the sessions, so you can press play and train rather than piece together a workout from a list of exercises.
You can return to the different methods as your practice changes, or choose a session according to the quality you want to work on that day.
WHO IS IT FOR?
You donât need to be doing advanced backbends to use the Blueprint. Itâs for practitioners who want a clearer way to train the qualities behind a backbend, whether youâre working on Urdhva Dhanurasana, trying to understand a plateau, or exploring more advanced backbending.
The starting point is the same: notice what the movement is asking of you, then train that capacity with an appropriate progression.
THE BACKBEND HYBRID BLUEPRINT
Build the capacity. Then express it in the practice.
After purchase, the course will be added to your Kajabi account.
TRAIN THE PATTERN, NOT JUST THE POSE.
The Backbend Hybrid Blueprint gives you different methods for developing the qualities that support your backbending practice.
Strength. Mobility. Elasticity. Range. Control. Integration.
All brought together into one systematic approach to backbending.
What my students say about my teaching:
Ric, from Singapore
Mark is an amazing teacher! He is one of the few teachers that actually walks the talk and practices what he preaches. He has an in-depth understanding of movement physiology and biomechanics, and will help anyone that is willing to practice with an open mind.
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Ana, from Brazil
Spending some time under the guidance of Mark has been a dream since I first started yoga. Despite all the fuss around him being âan instagram celebrityâ his presence is abundantly humble and nourishing.
I love to hear his voice cueing me with softness and intention. He is 100% on point on his observations, and like a great teacher would do: everything is explained with the sense of play and experimentation.
Iâve learned a lot from the physical part at his workshops but what Iâm most fond of is the energy and the people he brings together. We love you, Mark đ
Todor, from Bulgaria
Mark is not just an ordinary teacher, he is one of kind, a teacher from a very rear species! Mark is very deep and accomplished in his practice and understanding of it to the highest level and in the same way very open minded and humble to the point where there is no dogma or ego that stops him to learn from other teachers or methods. He is a person who can teach with simplicity and complexity in the same time by explaining very difficult things in understandable and relatable way.Â
He has an exemplary character always kind, super friendly, gentle, patient and open.Â
He is amazing example as a teacher and as a person whom I admire greatly and from whom I get great inspiration!Â
Big brother, thank you for being guiding light for the Ashtanga yoga community and beyond đ
Mollie, from Australia
I have been practicing with Mark for what feels close to a decade now. I have travelled to India and Bali several times to practice with him on his intensives, as well as every time he comes to Australia. Mark is the most trustworthy, consistent, steady mentor I have ever had. He is intuitive, kind and fun. He has held me when I have been at my lowest. He has challenged me to grow when I needed it. He has guided me towards discovering the things and modalities that I now specialise in. He has given me opportunities to step into leadership when he knew I was ready. He has watched me grow into who I am and supported me at every step of the way. He is so much more than a yoga and movement teacher. I feel so grateful to call Mark my teacher, mentor and friend. If you ever get the chance to practice with him and beautiful Deepika, do it! đ¤
Martina, from Italy
I have been practicing with Mark since 2017. Mark has totally improved the way I practice. With his open-minded approach, he makes the practice personal, functional and healing for the each individual. No matter if you are a beginner or a long time practioner, Mark will know how to take your practice to the next level, not only from a physical point of view but as an instrument towards your Self.
Nadine, from Netherlands
I practiced with Mark in Bali for 3 weeks and loved every second of it! Mark has a down to earth and non-dogmatic teaching style. Following him online for years, I was a little intimidated to go but this turned out completely unnecessary. Mark has a high understanding of the human body and asana technique. His constructive way of breaking down and modifying asanas, and specifically work on targeted strength and mobility exercises, lead to a individual approach that avoid injuries. The playful handstand and arm balancing workshops gave me the confidence that one day I don't need him anymore as a wall đ Practicing with Mark has enhanced my confidence and motivation to create my own durable practice.
Chiara, from Italy
Studying and practicing with Mark was the turning point in my experience. With him, I finally found my own way of approaching the practice, and if I may say, he brought me peace through it. His authority in yoga is complemented by his deep knowledge of movement, mobility, and handstands. His comprehensive and open-minded approach makes the practice a continuous field of enjoyable exploration. His kind and clear manner makes him a perfect guide. Mark not only provides techniques but also support and inspiration for each of our unique path
Matthias, from Belgium
Thank you Mark for sharing your teachings the past 2 weeks! I was nervous about returning to a more strict ashtanga practice, but Iâm glad I followed my intuition: your energy is both firmly rooted in old school style teaching, with deep experience, while at the same time being refreshingly open & playful. This gave a healing touch to the experience, in the shared space of the intensive. Humbling, grounding & heart opening.
Build the capacity and bring it back into the practice
If youâre ready to work on your backbends with more than one approach, come and train with me in the Backbend Hybrid Blueprint.
