WHERE DOES YOUR FORWARD BEND FEEL LIMITED?

Perhaps you can reach your feet with your hands, but struggle to stay in the same position when you let go. Perhaps you can fold forward, but find it difficult to actively lift your legs or draw your upper body closer to them.

Each of these gives you something specific to work on.

Stretching can be useful, but it’s one part of the picture. Depending on what you need, you can also work on strength at the edge of your range, compression, coordination and control.

HOW TO USE THE BLUEPRINT

Start by exploring the classes and noticing which approaches are most useful for you. You can return to a particular method or use the Hybrid Protocol to bring several methods together in one session.

The classes vary in length, so you can choose a session based on the method you want to explore and the time you have available.

Begin with a manageable amount of work and adjust the load, repetitions and hold times gradually. Leave time to recover between demanding sessions.

RECOGNISING PROGRESS

Progress in a forward bend can show up in different ways.

You might notice a smoother movement, a more controlled return, a steadier lift-off or a smaller difference between the range you can reach with assistance and the range you can hold actively.

Try the fold, identify something specific to train, then return to the movement and notice what carries over.

TRAIN WITH ME AT YOUR OWN PACE

All six classes are recorded and guided. I’ll take you through each session, so you can press play and train with me.

Choose a class based on the method you want to explore or the time you have available. You can also return to individual exercises as part of your regular training.

Revisit each class as often as you need.

THE FORWARD BEND / PIKE BLUEPRINT

Build the capacity. Then bring it into your practice.

Explore all three Blueprints

Want to work on more than your forward bends?

The Ashtanga DECODED Method brings together three guided courses, each focusing on a different part of your practice:

Backbend Hybrid Blueprint
Build strength, mobility and control for your backbends.

Jump Back / Jump Through Blueprint
Develop the strength, compression and coordination behind your transitions.

Forward Bend / Pike Blueprint
Explore your range and build flexibility you can actively use.

Special launch price: $231 USD

Get all three Blueprints with one payment and lifetime access. Available until December 25 at 9:00 AM Italy time.

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.

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 “an instagram celebrity” 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.

I’ve learned a lot from the physical part at his workshops but what I’m most fond of is the energy and the people he brings together. We love you, Mark 💙

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. 

He has an exemplary character always kind, super friendly, gentle, patient and open. 

He is amazing example as a teacher and as a person whom I admire greatly and from whom I get great inspiration! 

Big brother, thank you for being guiding light for the Ashtanga yoga community and beyond 🙏

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! 🤎

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 😉 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 I’m 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.