--- title: "Flexibility Workshops to Improve Mobility & Reach Your Goals - mytribe" description: "Struggling with your flexibility goals? Join expert-led Flexibility Workshops in New Delhi. Perfect for aerialists and dancers, our sessions focus on splits training and backbend training to safely improve mobility. Book your spot on Tribe and unlock your body's potential!" canonical: https://mytribe.in/dasha.aerial/flexibility-workshops last_updated: 2025-09-21 --- # Flexibility Workshops in New Delhi By [Dasha Fogel](https://mytribe.in/dasha.aerial) · 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. ## Locations Workshops at Vasant Kunj and across NCR ### Visit at - Workshops at BoulderBox, Vasant Kunj, New Delhi (Workshops close to Vasant Vihar, Chhatarpur, Munirka, Mahipalpur, DLF Promenade) - Workshops across NCR (National Capital Region, National Capital Region) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Single Workshop: Backbends or Splits 90-minute Russian-style intensive limited to 10 students involving heavy spotting and PNF techniques. Typically ₹2,500-3,000 per person / workshop (estimate) #### 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 3-hour cumulative weekend training covering both backbends and splits modules with apparatus leverage. Typically ₹5,000-5,600 per person / weekend pass (estimate) #### 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. ## Highlights Browse through Dasha Fogel's best work. ### [Featured](https://mytribe.in/dasha.aerial/flexibility-workshops/featured) - [Video: This is a great example of how dedicated flexibility work can unlock beautiful shapes on the pole. Achieving a clean split like this requires not just passive range of motion, but the active strength to hold it, which is a core focus in my workshops.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1439358d-6a74-449a-910d-297851da92a6) - ![A beautiful moment from a duo performance on the aerial hoop. This kind of synchronized work relies on both artists having a deep understanding of their flexibility and control, especially in poses like this shared split.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67575f04-60f7-4019-9d6f-74bf758a6ffc) - [Video: A little glimpse into one of my aerial workshops. My goal is always to create a supportive space where we can break down movements, work on foundational strength and mobility drills, and celebrate the process of learning together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aac9a10c-9d52-48a5-9eca-787b455610fe) - [Video: Working through a classic aerial silks sequence. The beauty in these movements comes from maintaining clean lines and control, which all starts with consistent hip flexibility and core engagement practice on the ground.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a59a8d6e-ed9e-470e-bb70-7195add2bc92) - [Video: This sequence combines some of my favorite splits on the aerial hoop. Each transition is a fun puzzle, testing how to move from one shape to the next while maintaining stability and grace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e038609-e6c7-4ef2-a836-46af9e85bce3) - [Video: Coming back to the aerial rope is always a humbling and rewarding experience. It demands so much upper body and core strength, but that strength is what supports and enables deep flexibility in the air.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9e80cab-85c3-4825-9a1b-f5f0de97b926) - ![Finding stillness in a middle split on the lyra. This pose is a testament to consistent practice in hip opening and active flexibility, allowing the body to feel secure even when inverted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e2f8c05-3f3b-431d-aa28-59982f64bfb9) ### [Inside My Workshops](https://mytribe.in/dasha.aerial/flexibility-workshops/inside-my-workshops) - [Video: A little glimpse into one of my aerial workshops. My goal is always to create a supportive space where we can break down movements, work on foundational strength and mobility drills, and celebrate the process of learning together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aac9a10c-9d52-48a5-9eca-787b455610fe) ### [Flexibility for Aerial Silks](https://mytribe.in/dasha.aerial/flexibility-workshops/flexibility-for-aerial-silks) - [Video: Working through a classic aerial silks sequence. The beauty in these movements comes from maintaining clean lines and control, which all starts with consistent hip flexibility and core engagement practice on the ground.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a59a8d6e-ed9e-470e-bb70-7195add2bc92) - [Video: This is a technical and fun sequence we have been exploring in one of my intermediate groups. It requires precise transitions and a good understanding of how to use the fabric to support different split variations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/355c660f-bdeb-46e2-9f0c-145b87a0d663) - [Video: Playing with entries and exits for a split on the silks. Exploring these transitions is a great way to build creative pathways and improve dynamic flexibility, seeing how a sequence can evolve over time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed040d7f-3107-4113-843b-f19e9e1bd842) - [Video: This sequence has been a work in progress for a few weeks, combining many of the skills we practice in class. It is a challenging flow that tests endurance and control through various wraps and holds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0baa047-2bf1-4d57-9347-6b44f037b87c) ### [Flexibility for Aerial Hoop (Lyra)](https://mytribe.in/dasha.aerial/flexibility-workshops/flexibility-for-aerial-hoop-lyra) - ![A beautiful moment from a duo performance on the aerial hoop. This kind of synchronized work relies on both artists having a deep understanding of their flexibility and control, especially in poses like this shared split.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67575f04-60f7-4019-9d6f-74bf758a6ffc) - ![Finding stillness in a middle split on the lyra. This pose is a testament to consistent practice in hip opening and active flexibility, allowing the body to feel secure even when inverted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e2f8c05-3f3b-431d-aa28-59982f64bfb9) - [Video: This sequence combines some of my favorite splits on the aerial hoop. Each transition is a fun puzzle, testing how to move from one shape to the next while maintaining stability and grace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e038609-e6c7-4ef2-a836-46af9e85bce3) - [Video: A short, spinning flow on the aerial hoop. Working with spin adds another layer of difficulty, requiring core strength to control the momentum while moving through flexible shapes like this side split.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2370ff8a-d00a-46a0-8e74-0cbe5b6fb82a) - [Video: This sequence is still a work in progress, focusing on making the transitions faster and cleaner. Every practice is an opportunity to refine the movement and build the muscle memory needed for a seamless flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2608454-a181-41c8-9fc9-9e3d9871f9df) - [Video: Exploring another variation of a familiar sequence on the lyra. Small changes in grip or leg placement can completely change the feel of a move and help deepen your body awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92462e2c-11ed-4ddc-8cb5-2b226f4656fd) - [Video: A fun flow on the hoop, complete with a furry friend passing through. It is a good reminder that practice does not have to be perfect, and it is important to find joy in the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e35ff51c-a5a1-4637-acde-3966c1a621b5) - [Video: This sequence focuses on moving through different positions below and inside the hoop. It is a great drill for building endurance and getting comfortable with various grips and balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85f83d7e-e042-4c28-8b6c-1591b912b93c) ### [Applications for Pole & Rope](https://mytribe.in/dasha.aerial/flexibility-workshops/applications-for-pole-rope) - [Video: This is a great example of how dedicated flexibility work can unlock beautiful shapes on the pole. Achieving a clean split like this requires not just passive range of motion, but the active strength to hold it, which is a core focus in my workshops.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1439358d-6a74-449a-910d-297851da92a6) - [Video: Coming back to the aerial rope is always a humbling and rewarding experience. It demands so much upper body and core strength, but that strength is what supports and enables deep flexibility in the air.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9e80cab-85c3-4825-9a1b-f5f0de97b926) ## Meet your expert [Dasha Fogel](https://mytribe.in/dasha.aerial) ### 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. ## More services from Dasha Fogel - [Aerial Arts Classes & Workshops](https://mytribe.in/dasha.aerial/aerial-arts-classes-workshops) · ₹800-2,500 per class (estimate) - [Aerial Performances](https://mytribe.in/dasha.aerial/aerial-performances) · ₹20-60K per act (estimate) ## Experts similar to Dasha Fogel on mytribe - [Intensive Yoga Workshops by Nikki Yoga Studio](https://mytribe.in/nikkiyogastudio/intensive-yoga-workshops) · ₹800-1,500 per participant per workshop (estimate) · Nikki Yoga Studio Delhi - Best Yoga Center - [Dance Workshops by Kajal Arya](https://mytribe.in/kajalarya29/dance-workshops) · ₹700-1,200 per participant per workshop (1.5 hours) (estimate) · Delhi - [Specialized Yoga Workshops by Aishwarya Sahu](https://mytribe.in/aishwaryasahu/specialized-yoga-workshops) · ₹900-6,000 per person per workshop (estimate) · National Capital Region - [Aerial Arts Classes & Workshops by Flying Monky](https://mytribe.in/sharmaansh/aerial-arts-classes-workshops) · ₹700-1,200 per class (estimate) · Flying.Monky - [Dance Workshops by Rajat Bakshi](https://mytribe.in/iamrajatbakshi/dance-workshops) · ₹750-1,200 per person per workshop (estimate) · National Capital Region - [Specialized Yoga Workshops by Devender Bhardwaj](https://mytribe.in/devenderyogis/specialized-yoga-workshops) · ₹800-2,500 per participant per workshop (estimate) · AumYogaShala - [Yoga Workshops and Retreats by Ashtanga Yoga Shala](https://mytribe.in/delhi_ashtanga_yoga_shala/yoga-workshops-and-retreats) · ₹700-2,500 per participant per workshop (estimate) · Delhi Ashtanga Yoga Shala | Best Yoga Classes | Yoga For Weight Loss | Best Online Yoga Delhi | Yoga at Home Vikaspuri - [Yoga Workshops & Intensives by SharanYoga](https://mytribe.in/thesharanyoga_shala/yoga-workshops-intensives) · ₹800-2,500 per person per session (estimate) · The Quorum Gurgaon - [Classical Hatha Yoga Workshops by Isha Hatha Yoga](https://mytribe.in/classicalhathayogadelhi/classical-hatha-yoga-workshops) · ₹500-1,500 per session (estimate) · National Capital Region - [Dance Classes by Divine Movement](https://mytribe.in/divinemovementstudio/dance-classes) · ₹300-500 per class (estimate) · Divine Movement Studio - [Specialized Yoga Workshops by Sivananda Yoga Vedanta Nataraja Centre](https://mytribe.in/sivanandasouthdelhi/specialized-yoga-workshops) · ₹500-1,000 per workshop (estimate) · Sivananda Yoga, South Delhi - [Dance Workshops by The Backyard Groovers](https://mytribe.in/thebackyardgroovers/dance-workshops) · ₹500-1,200 per participant per workshop session (estimate) · The Backyard Groovers Dance - Professional Dance | Hip Hop | Bollywood & Bhangra Dance Classes | Wedding Choreography Gurgaon ## Book To book Dasha Fogel, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Flexibility%20Workshops%20by%20Dasha%20Fogel.)