Chapters (5)

Contortion Skills: Chin stand/ chest stand from the Bridge pose ‼️ #contortion #flexibilitytraining

Zohar Yoga Flex · 0:12

In this practice

Key teachings

Principles of deep backbending and spinal extension
Controlled strength and flexibility integration for advanced poses
Safe progression and preparation for contortion skills

Ideal for

Experienced yogis and contortion practitioners
Individuals with a strong existing backbend and inversion practice
Those looking to master advanced flexibility and balance skills
Students specifically training for contortion or advanced circus arts

Lesson

Steps

Bridge Pose (Setu Bandhasana) variations
Chin Stand (Ganda Bherundasana) entry and execution
Chest Stand transitions and stability
Shoulder opening and core engagement for inversions

Benefits

Significant increase in spinal flexibility and range of motion
Development of advanced body awareness and control
Strengthening of core, shoulders, and back muscles
Improved balance and proprioception in inversions
Mental focus and discipline required for challenging poses

Practice summary

Level: advanced
Duration: 12 minutes
Equipment: yoga matwall space for supportyoga blocks (optional, for shoulder opening prep)
Target areas: Spine (thoracic and lumbar extension)Shoulders (mobility and strength)Neck (strength and flexibility for chin stand)Core (stability and control)Hips (flexibility in extension)
Energy: energizing

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