Flexibility Workshops
BoulderBox - Climbing Centre + Café
I run small group flexibility workshops where you pick your focus—backbends or splits—and get hands-on support to learn drills that actually help you move better, whether you train aerial, dance, or just want real progress.
Pricing Guide
Single Workshop: Backbends or Splits
Session Specifications
- Duration: Strict 90 minutes of instruction.
- Capacity: Capped at 10 participants to allow for individual correction.
- Methodology: Russian-style training focusing on active flexibility (strength at end-range) and PNF (Proprioceptive Neuromuscular Facilitation).
Module Selection (Choose One)
- Backbends: Focus on thoracic extension, shoulder opening, and lower back strengthening.
- Splits: Focus on front and middle split mechanics, hip flexor release, and hamstring lengthening.
Training Structure
- Warm-up: 20 minutes of high-intensity mobility drills.
- Conditioning: 30 minutes of pre-hab exercises for joint support.
- Deep Work: 30 minutes of long-hold static stretches and partner-assisted drills.
- Cool Down: 10 minutes of reset movements to prevent compression.
Equipment & Support
- Manual Adjustments: Hands-on spotting to push past physical barriers.
- Gear Provided: High-density foam/cork blocks and resistance straps.
- Infrastructure: Use of wall or stall bars for gravity-assisted stretches.
Weekend Bootcamp: Spine & Hips Combo
Bundle Details
- Access: Entry to both workshops (Backbends and Splits) scheduled over a single weekend.
- Total Duration: 3 hours of cumulative high-intensity training.
- Financial Benefit: Discounted bundled rate compared to single session bookings.
Curriculum Breakdown
- Day 1 (Spine): Deconstructing bridge and needle poses; opening chest and armpits to reduce lower back load.
- Day 2 (Hips): Techniques for squared vs open hips; progression towards flat splits and straddles.
- Application: Instruction on translating flexibility gains to apparatus work (e.g., Eagle on pole, Meathooks on hoop).
Venue & Equipment
- Facility: Hosted at specialized venues with professional matted flooring or crash pads.
- Apparatus: Access to vertical poles or wall-mounted bars for leverage-based stretching.
Additional Support
- Education: Q&A on body mechanics and compression vs tension logic.
- Documentation: Guided time for capturing progress photos with corrected alignment.
About Flexibility Workshops
How I See Flexibility
Movement is the thing that makes me tick. I don’t believe flexibility is about copying perfect shapes or forcing your body somewhere it doesn’t want to go. I see it as a messy, ongoing exploration - sometimes you get a breakthrough, sometimes you feel stuck. That’s normal. My workshops are here for anyone who wants to get curious and playful with movement while still making real progress.
What Happens in My Workshops
Each intensive flexibility session is 1.5 hours, and you get to pick your focus:
- Backbend training - we dig into the spine, go through drills for strength and safe mobility, and really break down what makes a good backbend.
- Splits training (front and middle) - we hit hip flexibility, clean lines, and use active flexibility methods to help you actually keep your gains.
I keep the groups small, max 10 people, so there’s space for everyone. You’ll get hands-on support, whether you’re a dancer, aerialist, into pole, or just want to move better.
Who Shows Up
Mostly I see folks who train pole, silks, or hoop, plus dancers, gymnasts, and people who feel like they’ve plateaued. If you want flexibility for pole dancers or just want to finally nail your splits, these workshops are built for you.
Why It Works
You’ll leave knowing how your body moves, what’s holding you back, and the drills to keep progressing. The vibe’s supportive and no one has to be perfect - just ready to show up and put in the work. Sometimes it’s tough, sometimes you laugh, but we always celebrate the small wins.
Meet your Expert
Dasha Fogel
26 connects in last 3 months
My Story
Hey, I’m Dasha. Delhi’s home for now, but honestly, I spend more time upside down than right side up. Started with aerial silks—still my jam—but now it’s rope, hoop, straps, even hair hanging and iron jaw. Some days I’m fighting the hoop, some days I’m just playing around. Nothing’s ever perfect, and I kinda love that. Best part? The people. Watching folks surprise themselves, get strong, find their own groove. Makes it all worth it.
My Work
Aerial Arts Classes & Workshops - I teach beginner aerial silks classes, rope, hoop (lyra), straps, hair suspension, and iron jaw for all levels.
Playful, Process-Focused Teaching - We train hard but keep it fun. It’s about exploring movement, building strength, and finding your own style.
Community & Showcases - Join our tribe—lots of support, laughs, and regular community aerial showcases where everyone can perform.
Performances & Acts - I create creative aerial choreography for events—solo or duo hoop performance, always something fresh and bold.
