WORKSHOP 1
ELEVATE
MASTERING ARM BALANCES
WITH SAMRAT DASGUPTA
Jan 31, Feb 7, 14 (Saturday) | 1:30pm-5:00pm
ABOUT THE WORKSHOP
This immersion covers A-Z you need to know about arm balances. You will learn the anatomy behind these poses and how to engage the correct muscle groups effectively.
This program is designed for anyone with a stable foundation and positive intention to learn. Join us for a transformative experience in building your arm balance skills!
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Learn the anatomy behind arm balancing poses and how to engage the correct muscle groups.
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Understand the do's and don'ts of hand positioning, finger activation, scapula positioning, and wrist alignments and so on.
Fundamentals:
Progression:
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Break down each pose into simple steps with options for beginners, intermediates, and advanced students. Discuss how to progress to next level with variations on the poses.
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Fundamentals of arm balances and application of proper muscle groups
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Systematic and gradual progressions to load wrists, shoulders and upper arm muscles for the period of 3 weeks
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Learning to isolate muscular engagements in various poses
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Understanding straight and bend arm strengths and their applications
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Core strength and understanding it’s role in arm balances
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To find balance through understanding the centre of mass and proprioception with body awareness
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Explore how changing the base of support affects scapula mechanics (e.g., funky arms and fingertip balancing) and other modification of arm dimensions
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Methods to improve body awareness and control while balancing on hands
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Role of flexibility needed in specific arm balances
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Challenging the breakthroughs by building confidence with safe approach and overcoming fear and build resilience
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Bent Arm Clan: Kakasana,Bala Kakasana (Baby Crow), Eka Pada Kakasana, Ashtavakrasana, etc.
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Straight Arm Clan: Titivasana, Bakasana, Kukutasana, Lolasana, Tolasana, etc.
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Horizontal & Diagonal Clan: Koundinyasana 1 & 2, Mayurasana, Visvamitrasana, Eka Pada Galavasana, etc.
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The Unconventional Clan (with easier options): Funky Arms, fingertips modified versions, and other non-classical hand positions.
SYLLABUS
KEY COMPONENTS
DETAILED FOCUS
SYLLABUS OF POSES
Anatomy & Engagement:
SCHEDULE
Saturdays | 1:30pm - 5:00pm
Dates:
JAN 31
FEB 7, 14
WORKSHOP 2
BACKBENDS
MASTERCLASS
FROM FOUNDATION
TO EXPRESSION
WITH SAMRAT DASGUPTA
Feb 1, 8, 15 (Sunday) | 1:30pm-5:00pm
ABOUT THE WORKSHOP
This immersion guides you through the full spectrum of backbending practice. You’ll dive into the essential anatomy of these shapes and discover how to activate the right muscle groups to build depth with safety. Designed for practitioners with a steady foundation and an open mindset, this workshop invites you into a transformative journey toward a more expansive backbend practice.
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We’ll look at the anatomical principles behind backbends and explore how to engage both the front‑and back‑body muscles to create stability and ease.
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You’ll be introduced to the key elements of healthy backbending, including spinal mechanics, shoulder and hip alignment, effective breath use, and techniques for protecting the lower back while encouraging openness through the chest and front body.
Fundamentals:
Progression:
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Each backbend will be broken down into clear, manageable phases with options tailored for different levels. You’ll learn how to deepen your practice safely and move toward more expressive variations with confidence.
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Fundamentals of backbending and how to activate the appropriate muscle groups for safe depth
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Systematic and gradual progressions to strengthen the spine, shoulders, and hips over the 3 weeks program
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Learning to isolate specific muscular engagements in different backbend variations
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Understanding the difference between active and passive backbends and when to apply each
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Core strength and how it supports spinal stability during backbends
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Finding balance in backbends through awareness of center of mass, breath, and proprioception
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Exploring how changes in leg position, arm placement, and base support influence spinal mechanics and depth
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Techniques to improve body awareness, control, and evenness throughout the entire spine
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The role of flexibility in the hip flexors, shoulders, and thoracic spine for deeper backbends
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Building confidence through a safe, progressive approach that helps overcome fear, protect the body, and develop resilience in backbending practice
1. Ustrasana (Full Camel Pose)
2. Eka Pada Raja Kapotasana (One leg King Pigeon Pose)
3. Rajakapotasana (King Pigeon Pose)
4. Urdhva Dhanurasana (Wheel Pose / Full Wheel Pose)
5. Purna Dhanurasana (Full Bow Pose)
6. Purna Natarajasana (King Dancer Pose)
7. Eka Pada Viparita Dandasana (One leg Inverted Staff Pose)
8. Laghu Vajrasana (Little Thunderbolt Pose)
9. Kapotasana (Full Pigeon Pose – Deep Backbend)
10. Purna Bhujangasana (King Cobra Pose)
11. Niralamba Urdhva Dhanurasana & Variations (Unsupported Wheel Pose)
12. Dropbacks to Wheel
13 Ganda Bherundasana ( ChinStand Pose )
15. Vrschikasana (Forearm Scorpion Pose)
SYLLABUS
KEY COMPONENTS
DETAILED FOCUS
SYLLABUS OF POSES
Anatomy & Engagement:
SCHEDULE
Sundays | 1:30pm - 5:00pm
Dates:
FEB 1, 8, 15
TEACHING LOCATION
Prana Yoga
3/F, Chinachem Johnston Plaza,
178-186 Johnston Road, Wan Chai
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TUITION
Early-Bird Price (Till Jan 15)
HK$5,880 ($280/hr)
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Regular Price (From Jan 16)
HK$8,085 ($385/hr)
FULL PROGRAMME
(21-HOURS CET)
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Workshop 1 + Workshop 2
WORKSHOP 1
Elevate- Mastering Arm Balances
Early-Bird Price (Till Jan 15)
HK$3,675 ($350/hr)
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Regular Price (From Jan 16)
HK$4,725 ($450/hr)
WORKSHOP 2
Backbends Masterclass-
From Foundation to Full Expression
Early-Bird Price (Till Jan 15)
HK$3,675 ($350/hr)
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Regular Price (From Jan 16)
HK$4,725 ($450/hr)
TERMS AND CONDITIONS
Early-Bird Discount
Early-Bird Price is applicable on enrolment sent in on or before 15 Jan, 2026
Regular Price is applicable on enrolment sent in starting 16 Jan, 2026
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Refunds/Cancellation
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Refund or credit won’t be provided for cancellations starting 16 Jan, 2026
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Valid refunds will be subjected to a 10% processing fee that will be deducted from the amount refunded.​
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Photos and videos may be taken for marketing purposes.
To Reserve:
Instagram:
WhatsApp:
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Limited Seats Available!
ABOUT THE INSTRUCTOR
SAMRAT DASGUPTA
Samrat is one of the leading faculty in Asia with over hundreds of his students working as successful yoga teachers globally.
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In 2023 he founded Prana Yoga with an intention to bring like minded individuals aspiring for higher physical and spiritual evolution under one roof and cater to the needs of yoga students of all levels, experience and discipline.
Samrat's practice began at the age of 7. After his second year of practice, Yoga drove him to continue his inculcation with higher motivational spirit. Samrat holds prestigious yoga titles like Yoga Jyoti, Yoga Saundarya, Yoga King, Yoga Shree, and eventually the acclaimed "Champion of Champions" award in the All-India Yoga Asana competitions in 1999.
With years of practice, Samrat gradually realised that yoga is not merely limited to sport or an exercise to strengthen and lengthen– its greatest benefits are cultivating self-discovery and acceptance through its spiritual embrace. It's a science of healing oneself and attaining a state of mindfulness that eventually leads to positive actions and a person’s growth in the ocean of universal energy. Teaching yoga for him is an honour of being able to share the gift of this holistic science with the world.
Samrat started his teaching career in Hong Kong in 2004. He has encountered many other teachers (Mas Vidal, Ganesh Mohan, Paul Grilley, Srinivas Kamal, Prabir Karmakar to name a few) who have ushered him into his role of life with clarity and exposed him to the next level of spiritual development through practice. Samrat conducts teacher trainings, workshops, yoga conferences and retreats globally.
Samrat has devoted his life to the subject of yoga and is best known for his clear, precise and methodical teaching style that fuses the body’s biomechanics with a balance of asana, pranayama and meditation. His tangible knowledge, curiosity and ability to transmit with openness ushers the integration of deeper consciousness to his students. Samrat paves the way for practitioners to nourish their physical and spiritual well-being, which has allowed them to evolve into successful yoga teachers working globally.
Samratʼs teaching style is based on functional anatomical alignment and breathe awareness. His belief is a complete practice that constitutes a still mind with clarity and consciousness in actions both inside and outside the yoga studio. His classes are accessible to practitioners of all shapes, ages and interests. Students can expect to explore their strengths, work on focus, and learn to find the hidden bliss that is the true nature of every being.