Contortion Class (Recording from 8/17)

This is a 2 hour Zoom Recording of my contortion class. Things we focused on class include:

-30 minute proper warm up

-Shoulder/Upper Back warm up with elevated surface

-Over splits (Various stretches and drills to improve your line)

-Arching back in over splits

-Back ups!

-Upper back drill with wall

-Bridge wall drill

-Bridge sequence

-Flying cobra sequence

-Forearm stands (controlling your legs in the balance)

-Chest stand drills

-Chest stand sequence

-Pressing into contortion handstand (Hand stand tick tocks)

-Single leg bridge press to handstand

3 Sequences

1. Catch ankle to forearm stand to chest stand (option to work on handstands instead)

2. Bridge sequence to lunge to croc balance to middle split

3. Straddle handstand sequence

Cool Down at the end!

Equipment that will be helpful for class:

-At least 2 yoga blocks (Hard cover books can work)

-Wall space

-Elevated, padded surface against a wall (Such as a chair, couch, or bench)

-Yoga mat or padded surface

-Resistance band or strap (Or a stretchy long sleeve shirt)

-Weighted object (Between 5-10 lbs is ideal)

-Foam roller (Is helpful but you can do the class with out it)

-Peanut roller (Only needed for one exercise)