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.
JUNE - Female Calisthenics Zürich
When: Saturday June, 29th 2023 from 10am-12pm
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
JUNE - Active hip mobility for the Pancake Zürich
When: Saturday June, 29th 2023 from 1pm-3pm
Where: Laboratorium / Feinsport Zürich
Active hip mobility for the pancake
In this workshop, you will learn how to improve your hip mobility sustainably!
In the beginning of the workshop, you will learn the basic anatomy of the structures involved. This background knowledge will enable you to better understand the following exercises and details and to implement them in a targeted manner.
While you get to know various mobilizations for the hips, Caro will introduce you to the associated stretching methods that will help you achieve healthy active flexibility.
By the end of the workshop, you will have a comprehensive understanding of active hip flexibility as well as numerous new cues and exercises and know how to integrate them into your training.
Questions? Send me a DM on Instagram or directly sign up HERE
AUGUST - Handstand Workshop Weekend Amsterdam
This is a 2-part Workshop weekend:
1. Tuck Handstand Technique
2. Straddle Press to Handstand
You can book each workshop individually at €59 or make it a bundle and get both for €99
*****
1. Tuck Handstand Technique
Date: Saturday, 31. August 2024
Pre-requisites: None – This workshop is open to everyone who wants to LEARN or IMPROVE their handstand
In the first part of this handstand weekend, we’ll be taking a closer look at the tuck shape. If you are a beginner this one is perfect for you to work on your coordination upside down and get a better understanding for balancing on your hands. For more advanced handstand practitioners, refining the Tuck Handstand will be a great stepping stone to set a strong basis for further progressions like the press to handstand and more
We will start with basics around the handstand to get everyone up to speed before focusing on the “tuck Shape”. The tuck handstand is a position that should be part of your practice at every handstand level. Through variations within the “tuck family” as well as some technical adjustments, you can use the position for different purposes which we will discuss in detail!
Throughout the Workshop we will look into:
- Handstand-specific warm-up with a focus on active shoulder mobility for Tucks
- basic handstand technique
- Handstand Wall drills
- Muscle engagement & technique for the tuck handstand
- Tuck variations for every level
2. Straddle Press Handstand
Date: 01. September 2024
Pre-requisite: 10sec hold freestanding
On day two you will learn everything you need to know to master the straddle press to handstand.
The straddle press 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 get a better understanding of how to better target these areas in your handstand practice.
- Press handstand-specific warm-up
- Active mobility drills for pancake & compression
- Specific shoulder conditioning
- Specific press handstand drills with and without the wall
- Spotting techniques for the press handstand
At the end of this weekend, you will have a comprehensive understanding of the tuck handstand and straddle press. Further, you will know how to pick the right drills for yourself and thus how to refine your handstand practice.
Sign up here
JUNE - Balance Basics Munich
- Saturday, June 17th
- 09:30 – 11:30
- €55
- No pre-requesites
Du möchtest dich mal am Handstand versuchen, weißt aber nicht, wie du anfangen sollst? Oder hast du vielleicht auch schon etwas Erfahrung gesammelt, möchtest aber mehr wissen und mehr Technik und Hintergründe kennenlernen? Dann ist dieser Workshop genau das Richtige für dich!
Während wir uns mit spezifischen Übungen für den Handstand aufwärmen, lernst du bereits wichtige Details zu Platzierung der Hände, Ellbogen- & Schulterposition. Im weiteren Verlauf schauen wir uns verschiedene (Vor-)Übungen an, wie du am besten und sichersten den Handstand erlernen kannst.
Am Ende des Workshops hast du ein grundlegendes Verständnis für gesunde Handstand-Technik und weißt, mit welchen Progressionen DU am sinnvollsten üben kannst.
JUNE - Moving around the handstand Munich
- Saturday, June 17th
- 12:00-13:30 (90min)
- €50
- No pre-requesites
In diesem Workshop lernst du die Grundlagen der Körperbeherrschung und worauf zu achten ist, um Gelenke und Muskeln gesund zu halten. Caro führt dich durch eine Reihe von Bewegungsfolgen und Progressionen und hilft dir, die Kraft, das Gleichgewicht und die Technik zu entwickeln, um dich besser zu bewegen. Im Zentrum steht dabei der Handstand – wobei du keinen Handstand halten können musst! Vielmehr werden wir uns immer wieder durch handstandähnliche Positionen bewegen, um mehr Kontrolle beim auf- und ab zu erlangen.
Ziel des Workshops ist es, dass du deine Fähigkeiten besser einschätzen kannst und dich dadurch mit mehr Sicherheit bewegen kannst. Ob für den Handstand oder generelle Bewegungskontrolle und Mobility, wirst du hier viele spielerische Bewegungen für dein Training kennenlernen.
JUNE - Schweizer Handstand Munich
- Saturday, June 17th
- 14:00-16:00
- €55
- Pre-reqs: 10sec handstand hold
Schweizer Handstand – ein Aufgang, bei dem die Beine ganz ohne Schwung über die Grätsche bis in den Handstand gehoben werden. Dazu ist eine Kombination aus Beweglichkeit, Kraft und vor allem Technik gefragt.
Nach einem handstandspezifischen Warm-up, werden wir uns genauer auf Beweglichkeit der Hüfte, Kompressionsübungen und Schulterkräftigung fokussieren. Du lernst, wieso diese Bereiche relevant sind und wirst hierbei herausfinden, auf welche Stelle du dich in deinem Training besonders konzentrieren solltest.
Im weiteren Verlauf schauen wir uns die Technik beziehungsweise den “optimalen” Bewegungsablauf an. Hierzu lernst du verschiedene Übungen und Progressionen kennen und worauf genau zu achten ist.
AUGUST - Balance Basics Berlin
- Sunday, August 20th at Tanzraum Wedding
- 10:00 – 11:45
- €45
- No pre-requesites
Are you interested in trying 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 the most sensible progressions for you to practice.
AUGUST - Balance Basics Frankfurt
- Saturday, August, 26th – Private Yoga Institute
- 12-13:30
- €45
- No pre-requesites
Du möchtest dich mal am Handstand versuchen, weißt aber nicht, wie du anfangen sollst? Oder hast du vielleicht auch schon etwas Erfahrung gesammelt, möchtest aber mehr wissen und mehr Technik und Hintergründe kennenlernen? Dann ist dieser Workshop genau das Richtige für dich!
Während wir uns mit spezifischen Übungen für den Handstand aufwärmen, lernst du bereits wichtige Details zu Platzierung der Hände, Ellbogen- & Schulterposition. Im weiteren Verlauf schauen wir uns verschiedene (Vor-)Übungen an, wie du am besten und sichersten den Handstand erlernen kannst.
Am Ende des Workshops hast du ein grundlegendes Verständnis für gesunde Handstand-Technik und weißt, mit welchen Progressionen DU am sinnvollsten üben kannst.
JANUAR - Compression Technique & Drills - München
Termin: Sonntag, 14. Januar 2024 von 10:30 – 11:45 Uhr
Teilnahmevoraussetzung: Keine – Offen für alle, die ihre Compression-Kraft verbessern möchten
Preis: €45
Die Kompressionkraft und -Beweglichkeit ist ein zentraler Bestandteil in Skills wie dem Schweizer Handstand, Toes to bar oder auch verschiedenen Luftakrobatiktricks. Die Flexibilität in Forwardfold und Pancake kombiniert mit der richtigen Ansteuerung in Core und Beinen kann einem entsprechend helfen diese Bewegungen zu erlernen oder zu optimieren!
Inhalte des Workshops
- Theoretische Hintergründe zu “Compression”
- Mobilityübungen für Forwardfold & Pancake
- Kraftübungen für die Kompressionskraft
- Praktische Tipps für bessere Ansteuerung und Aktivierung in Bewegungen
Am Ende des Workshops hast du zahlreiche neue Cues und Übungen, und weißt, wie du sie in dein Training integrieren kannst. Entsprechend ist dieser Workshop perfekt für dich, wenn du gerne Schweizer, Wiener, Toes to bar, einen V-Sit, Invert und co. lernen oder verbessern möchtest!
JANUAR - Tuck Technique in München
Termin: Sonntag, 14. Januar 2024 von 12:00 – 14:00 Uhr
Teilnahmevoraussetzung: Keine – Offen für alle, die Handstand lernen oder ihre Technik verbessern möchten
Preis: €55
Der Tuck Handstand ist eine Position, die auf jedem Handstand Level ein Bestandteil deines Trainings sein sollte. Durch Variationen innerhalb der “Tuck Familie” sowie einige technische Stellschrauben, kann man sich die Position für verschiedene Zwecke zu Nutze machen.
Inhalte des Workshops
- Allgemeine Handstandgrundlagen
- Handstandspezifisches Warm-Up inkl. Fokus auf Schultermobilität
- Balancetechnik und Ansteuerung im Tuck Handstand
- Tuck Varianten für jedes Level
Egal, ob du gerade frisch mit dem Handstand startest oder bereits Erfahrung hast, dieser Workshop vermittelt dir neben Grundlagenkenntnissen wertvolle Tipps und Tricks, wie du die Tuck Shape für dich nutzen kannst.
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 2024
When? 25. – 31. May 2024
(Saturday afternoon – Friday morning)
Where? A beautiful tuscan farm located between Florence & Rome
What? 7 days of movement, mobility, reflection & fun
Who? YOU, as part of a group of 7-15 other beautiful people <3
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.
Online Trainingsgruppe
Aktuell läuft meine erste Trainingsgruppe der Art zum Thema “Handstand Basics” und das Feedback ist mega + ich habe natürlich auch eine riesen Freude daran, die Gruppe über 3 Monate zu begleiten!
Entsprechend soll es mehr davon geben, damit ich euch auch außerhalb von Workshops – Retreats und individuellem Coaching persönlich erreichen kann!
Was beinhaltet das Angebot?
- Trainingsplan mit Übungsvideos über eine App
(3 selbstständig durchführbare Trainings pro Woche) - WhatsApp Gruppe zur gegenseitigen Motivation, Fragen & co
- 1 monatlicher Group Video Call, wo wir Übungen und Fragen im Detail besprechen
- Chat- und Kommentarfunktion in der App, für den direkten Kontakt zu mir bei Fragen rund ums Training!
Dauer: 3 Monate
Für wen ist die Trainingsgruppe geeignet?
Grundsätzlich für alle, die sich wohl fühlen selbstständig mit einem Trainingsplan zu üben. Hierbei stelle ich natürlich nur Übungen ein, die sich in meinen anderen online Coachings schon gut bewährt haben und sicher durchführbar sind!
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Handstand Basics - ab 15. Januar
Handstand Beginner (ab 15. Januar): Für alle, die noch nicht frei stehen können oder auch Angst vor dem Handstand haben.
Hier lernst du alle Basis-Techniken, die du brauchst, um den Handstand zu erlernen. Von Hand- und Schulterposition, über Kräftigungs- und Mobilityübungen, Falltraining bis zum Handstand an der Wand!
Schweizer Handstand - ab 15. Februar
Diese Gruppe ist perfekt für dich, wenn du bereits frei stehen (>10sec) und auch zwischen Shapes wechseln kannst. Hier lernst du zahlreiche weitere Grundlagen und Übungen kennen, die dich dem Press Handstand näher bringen.
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?
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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