Upcoming Handstand & other Events at a glance
Find all the dates for workshops and retreats below where we can work in person on movement, handstands, calisthenics safety, mobility and more! If you would like me to come to your training space OR have a suggestion on a retreat location, I am always happy to hear from you via Instagram! ☀
Workshops
These are one-day events you can participate in – if you want to immerse for multiple days, check the retreat section.
MAI - Balance Basics Wallgau
17. + 18.Mai bei Sporthaus Wallgau
Preise:
Early Bird: 110€ (bis 20.04.)
Regulär: 125€
Workshops einzelnd: 65€
2-Day Beginner Handstand Workshop
Ein ganzes Wochenende, um dich mit dem Handstand vertraut zu machen – egal, ob du ihn neu lernen oder deine Technik verbessern möchtest!
Tag 1: Handstand Basics
Wir starten mit den Grundlagen: während dem Warm-up lernst du bereits die ersten wichtigen Technikdetails zu Handplatzierung, Schulter- und Ellbogenposition kennen. Anschließend geht es darum, nach und nach ein Gefühl für Balance und Kontrolle im Handstand zu entwickeln.
Mit Übungen an der Wand oder mit PartnerIn lernst du, wie du sicher und schrittweise in die Handstandposition kommst. Egal, ob du noch ganz am Anfang stehst oder schon etwas Erfahrung hast – du bekommst wertvolle Tipps für deine weiteres Training!
Tag 2: Add Some Shapes
Jetzt wird’s kreativ! Aufbauend auf Tag 1 probieren wir verschiedene Beinpositionen wie Straddle und Tuck, um dein Training spielerisch und abwechslungsreich zu gestalten.
Du lernst, wie du Shapes sicher von der Wand aus üben kannst und auf welche Details es bei der Positionierung ankommt. Je nach Level der Gruppe schauen wir uns auch an, wie du über den Straddle oder Tuck in den freien Handstand springen kannst!
JUNI - Handstand Hamburg
Samstag, 21.06.2025
Workshop 1: Handstand – Balance Basics
13:00 – 15:00 Uhr
Für jedes Level geeignet – keine Vorerfahrung nötig!
Du möchtest den Handstand lernen oder deine Technik verbessern? In diesem Workshop legen wir gemeinsam ein solides Fundament. Du lernst die wichtigsten Grundlagen rund um Alignment, Körperspannung und Balance.
Dazu schauen wir uns an, wie du deine Handgelenke und Schultern gezielt auf den Handstand vorbereitest, worauf es bei einer effizienten Positionierung ankommt und wie du mit kleinen, aber effektiven Technik-Tricks schneller ein Gefühl für das Balancieren entwickelst. Für alle, die noch Respekt vor dem Fallen haben, gibt es einfache Strategien, wie du sicher und selbstbewusst trainierst.
👉 Du lernst:
✔️ Handstand-spezifisches Warm-Up & Schulter-Mobilität
✔️ Grundlagen der Ausrichtung & Körperspannung
✔️ Wie du sicher & replizierbar in den Handstand schwingst
✔️ Wandübungen zur Vorbereitung und Verbesserung der Balance
✔️ Sicherheit und Körperkontrolle rund um den Handstand
Workshop 2: Straddle Handstand & Intro zum Schweizer/Press
15:30 – 17:30 Uhr
Voraussetzungen: 10–20 Sekunden freier Handstand oder Teilnahme am Foundation-Workshop
In diesem Workshop tauchen wir tiefer in die Technik des Straddle Handstands ein – eine Shape die Flexibilität und gute Positionierung verlangt und gleichzeitig die Grundlage für weitere Skills wie den Schweizer Handstand bildet.
Im Fokus stehen aktive Mobilität (Straddle & Pancake), gezielte Kräftigung der Schultern und Hüften sowie das Zusammenspiel von Technik & Timing für kontrollierte Übergänge. Du lernst, wie du über den Straddle in den Handstand springen kannst – und wie du gezielt für den Schweizer Handstand trainieren kannst.
👉 Du lernst:
✔️ Aktive Mobilitätsübungen für Straddle & Pancake
✔️ Schulter- & Hüftkraft für kontrollierte Shapes
✔️ Technik für den Straddle Handstand & Jump-Up
✔️ Übungen und Technikgrundlagen für den Schweizer Handstand
Preis:
- Workshops einzelnd: €69
- Bundle: €120
- Early Bird Bundle: 99€ (Bei Buchung bis 18.Mai)
AUGUST - Handstand Weekend Amsterdam
23. + 24. August 2025
Sign-up
Day 1: Intro to Handstands – Mobility & Alignment
No prerequisites – open to all levels!
New to handstands or looking to refine your foundation? This workshop will break down key techniques, alignment cues, and small but powerful adjustments to help you balance more efficiently. You’ll learn how to transition off the wall, safely kick up, and gain confidence in free space.
A key focus will be on building solid alignment through shoulder mobility and correct positioning, helping you create a strong and sustainable handstand practice. For those who feel hesitant about falling, we’ll also cover safe exit strategies to help you overcome your fears.
What you’ll learn:
- Handstand-specific warm-up & mobility drills
- Basics of alignment & balance
- How to safely fall/practice falling
- Wall drills to transition into balance
- Safe & controlled kick-ups
Prerequisite: Day 1 or 15 sec freestanding handstand
Ready to take the next step? We’ll dive into the straddle handstand, focusing on the key elements of flexibility, strength, and technique to improve your balance, refine your straddle jump, and build a solid foundation for the press to handstand.
After learning about the basics of mobility training and straddle anatomy we’ll work on both passive and active mobility for straddle and pancake flexibility, ensuring not just range but also the control needed for fluid movement. Whether your goal is a stronger straddle shape or progressing towards a press to handstand, this workshop will give you the tools to level up!
What you’ll learn:
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- Active mobility drills for straddle & pancake flexibility
- Shoulder & hip conditioning for better straddle control
- Techniques for smooth straddle jump-ups & press handstands
- Setup & initiation of the press-to-handstand
- Smart training strategies for lasting progress
This weekend will give you a solid foundation for your handstand journey, whether you’re just starting or working towards more advanced skills. Let’s go upside down together!
OKTOBER - Handstand & Mobility in Lörrach
DREI Workshops rund um Handstand & Mobility
11. + 12.10.2025
bei YOmimiGa in Lörrach (Nähe Basel)
(*Buchung bis 31.08.25)
GoUpsidedown SPECIAL
→ du buchst alle 3 Workshops? Dann bekommst du 1 Monat kostenlos in der GoUpsidedown App on top!!
Die Workshops
Samstag Vormittag: Handstand Balance Basics
ZÜRICH - Female Calisthenics VOL 4
When: TBA 2025
Where: Laboratorium / Feinsport Zürich
A workshop for women only. Caro will show you a wide variety of calisthenics exercises such as squats, push-ups, and pull-ups and expand your movement repertoire in a communal atmosphere. Next to correct techniques and suitable progressions to these movements, you will also learn about different training methods enabling you to plan and structure your own workouts. This way, you can get yourself and your body in shape, taking your condition and everyday situation into account. Learn the best way to train at your level to achieve healthy progress!
We will look into 5 Calisthenics Categories:
- Push
- Pull
- Hip dominant
- Knee dominant
- CORE
With these drills, you can train and strengthen your whole body with minimal equipment!
Further we will discuss how to optimise your training, how to learn which progression works best for YOUR level, and how to upgrade from there!
Questions? Send me a DM on Instagram or directly sign up HERE
NOVEMBER 2024 - Pancake Principles Munich
16. November 2024 @ Yogaloft
13:00-15:30 Uhr
This workshop is designed to break down the pancake position, focusing on the muscles and joints involved, while providing you with a repertoire of active stretching exercises to enhance flexibility in a sustainable and healthy manner.
During our comprehensive warm-up you will not only prepare your body but also learn about the anatomical aspects of the middle split position. Understanding the structures of your body will empower you to tailor your mobility routine effectively. Gain insights into the body’s reflexes and mechanisms that play a crucial role in unlocking new ranges of motion.
Throughout the workshop, emphasis is placed on correct technique and positioning to minimize the risk of injuries. By honing in on proper form, you’ll reduce the likelihood of resorting to cheat movements, fostering a safe and effective practice.
Following the specific mobility part, we will have some time to work on individual goals around the pancake position – if its a specific pose on or off hands!
In the end you will have a comprehensive understanding of active flexibility as well as the knowledge of exercises and activation cues necessary to refine your pancake/middle split practice.
Retreats
Retreats are a mix of training, vacation and reflection! Throughout a couple days within a small group we will have some workshops on different topics around movement. In between there’s time to enjoy a beautiful location, good food, connect with the group as well as calm down & relax.
OCTOBER - Guestteaching at Polecamp
I will be teaching at the Polecamp in Bibione 05.10.2023 -08.10.2023 (Camp 2)
Would love to see you there and handstand together!
ITALIEN - Mai 2025
Wann? 31.05. – 06.06.2025 (Samstag – Freitag)
Wo? im wunderschönen Le Pianore Retreat Center in Italien (Toskana)
Was?
- 6 Nächte – 7 Tage
- 7+ Workshops rund um Handstand, Mobility & Movement
- weitere Aktivitäten zu Journalling, Atmung & Cacao
- Ausflug zu Hotsprings in der Gegend
- Gesunde Mahlzeiten aus lokalen Produkten
- Zeit zum Entspannen
COSTA RICA 2025 - Save the date!
Join me 2025 at the most beautiful beach I know, to MOVE with me: improve your mobility, strength, body awareness & balance on land & water!
We will be staying at Bodhi Surf & Yoga on the pacific coast of Costa Rica to get treated with delicious healthy food and best support to learn or improve your SURFING skills!
When? May 10-17, 2025
Where? Uvita, Costa Rica
To be amongst the first to know, send me a message on Instagram
TBD - Retreat with Michelle Vol. II
Michelle & I are (most likely) gonna host another Retreat together, like the one in Tenerife 2022 – so stay tuned!!!
If you are interested and want to be the first to know – sent me a DM on Instagram.
Have a general question about retreats? Check the frequently asked questions HERE.
Don’t miss any future dates!
Make sure to stay up to date on all the workshops, retreats and other fun movement events!
Just put your name & email and make sure to be the first to know 🙂
How to sign up for a workshop or retreat
Super easy: In case there is no link with the event description – Just head over to Instagram and send me a message there!
I will then forward you an online-form, where you find all other details.
If you have any questions or concerns beforehand – same thing: I’m happy to help once you contact me on Instagram!
Looking forward to hear from you!!!
About your teacher
Caro has been increasing her focus on handstands, calisthenics and related movements since 2017. Her background in sports science and therapy (Master’s Degree, JLU Gießen, GER) supports her continuously growing experience in teaching people of different levels and ambition.
In an ongoing quest for further growth in her own movement skills, as well as continuously developing her teaching proficiency, she regularly visits workshops and is in constant exchange of experiences and knowledge with other teachers.
If it’s learning a new skill herself, teaching someone else, or creating or trying something new – Caro embraces the challenge of figuring out the best way to do so. Through handbalancing, calisthenics and flowy movement, you will be encouraged to challenge your body and mind.
With lots of joy, fresh energy as well as attention to detail, Caro will ensure that everyone can learn with clean and safe techniques – from beginner to expert.
Workshop Topics
I am offering various workshops focusing on skills and topics around Calisthenics, Handstands and Mobility. Below you find a few descriptions on potential topics. If you are interested in one of these or have a matching idea in mind, please don’t hesitate to reach out and I am happy to discuss possiblities of hosting a workshop in your gym.
Meanwhile, I am constantly working on learning, improving and expanding my knowledge and teaching in other areas – so stay tuned for more health and movement things to learn 💫
Handstand Workshops
Balance Basics
Are you interested in learning a handstand but don’t know where to start? Or maybe you already have some experience and want to learn more about technique and background? Then this workshop is perfect for you!
We’ll start with specific warm-up exercises for the handstand, and you’ll learn important details about hand placement, elbow and shoulder positioning. As we progress, we’ll explore various (pre-)exercises to help you learn the handstand safely and effectively.
By the end of the workshop, you’ll have a fundamental understanding of healthy handstand technique and know what progressions are best for YOUR practice.
Press Handstand
The Press Handstand is an entrance where the legs are lifted into a handstand without any momentum, transitioning through the straddle position. This requires a combination of flexibility, strength, and especially technique.
After a handstand-specific warm-up, we’ll focus more closely on hip mobility, compression exercises, and shoulder strengthening. You’ll learn why these areas are relevant and discover where you should concentrate in your training.
As we progress, we’ll examine the technique or „optimal“ movement sequence. You’ll learn various exercises and progressions, as well as what to watch for specifically in your practice.
Learn to MOVE
In this workshop, you’ll learn the basics of body control and what to watch for in order to keep your joints and muscles healthy. Caro will guide you through a series of movement sequences and progressions, helping you to develop the strength, balance, and technique to move better. The focus will be on the handstand, but you don’t need to be able to hold a handstand! Instead, we’ll repeatedly move through handstand-like positions to gain more control when going up and down.
The goal of the workshop is to help you better assess your abilities and move with more confidence. Whether for handstands or general movement control and mobility, you’ll learn many playful movements for your training.
Mobility Workshops
Active Flexbility for Front Splits
In this workshop we will break down the frontsplit position into the muscles and joints involved and learn active stretching exercises to increase flexibility in a healthy and sustainable way.
During the warm-up you will already learn some anatomical aspects of the splits position so that you understand how to specifically prepare for the frontsplit. You will also be introduced to the body’s reflexes and mechanisms involved in unlocking new range of motion. This will expand your understanding of the position and help you achieve your goal the slow and healthy route.
Afterwards we will go through activating and mobilizing exercises for all muscles involved, allowing you to specifically train your flexibility for the frontsplit position. In addition, we will also look at a few movements to mobilize your nerve pathways. Throughout, the focus is on correct technique and positioning to reduce cheating movements and thus prevent injuries.
The goal of the workshop is to give you a comprehensive understanding of active flexibility and what exercises and activation cues you can use to achieve or improve your forward splits.
How to pancake & middle split
This workshop is designed to break down the pancake position, focusing on the muscles and joints involved, while providing you with a repertoire of active stretching exercises to enhance flexibility in a sustainable and healthy manner.
A comprehensive warm-up will not only prepare your body but also teach you about the anatomical aspects of the pancake position. Understanding the specific nuances of this stretch will empower you to tailor your warm-up effectively. Gain insights into the body’s reflexes and mechanisms that play a crucial role in unlocking new ranges of motion.
Throughout the workshop, emphasis is placed on correct technique and positioning to minimize the risk of injuries. By honing in on proper form, you’ll reduce the likelihood of resorting to cheat movements, fostering a safe and effective practice.
In the end you will have a comprehensive understanding of active flexibility as well as the knowledge of exercises and activation cues necessary to attain or refine your pancake/middle split practice.
Have a Question?
Ihr Titel
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Who are the WORKSHOPS for?
Most workshops are targeted to „all level“ – Please check the workshops description or if you are unsure, send me a message to clarify if the workshop is a good fit for you 🙂
Who are the RETREATS for?
For YOU, if you are looking for a vacation where you can combine exploring a new place, finding time to relax and recharge while learning/improving your movement skills. All of that, together with like-minded people for extra motivation and support.
Do I need prior experience in Handstands / Surfing / Circus arts?
No – you do not need any prior experience. Just make sure your body is injury free and bring an open mind and motivation with you. As we are working in small groups it is possible to adjust to your level. Please specify in the sign-up form in case you have any doubts toward your readiness.
What do I need to bring?
Use your general vacation packlist, including swim & active wear, some durable shoes. You can pack your personal yoga mat, blocks or other equipment, but everything needed will be provided at the location if not declared otherwise. For more tips check out my blog on packing for your retreat vacation!
What language will be taught in?
Workshops and Classes will be taught in English. However, Caro is happy to give individual cues or answer your questions in German, if you feel more comfortable that way 🙂
How many workshops are there gonna be?
Please check the retreats description for exact numbers. Usually there is at least one offer/class daily while also allowing you some free time to relax, explore the area, enjoy nature, bond with other participants, or do your own movement practice.
Are all meals included?
Some meals are included – please double-check with the retreat description or reach out to Caro for more details.
Are there vegan options? What if I have food allergies?
With the sign-up you will have a chance to specify any food preferences. In case there would be an issue with providing meals with the given requirements – Caro will reach out to you.
I have another question!
Don’t hesitate to reach out on Instagram –> @caro.upsidedown
Die Allgemeinen Geschäftsbestimmungen für meine Retreats findest du hier: Retreat AGB