Contortion Class (Recording from 10/19)

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

-30 minute proper warm up

-Active Drills for Middle Splits

-Over splits

-Upper back/Shoulders with elevated surface

-"Cobra" Drill

-Bridge wall drill

-Arching back in lunge and grabbing back foot (Floor needle drill)

-Grabbing back foot in split

-Wall needle drill

-Contortion Handstands

-Chest stands

-Shift weight in contortion handstands and baby push ups

-Snake chest stand drill with wall

-Bridge press to handstand (or forearm stand)

Cool Down at the end!

3 Sequences

1. Single leg press to handstand sequence, bridge to chest stand, flying cobra

2. Croc balance to chest stand, arch back in pigeon pose

3. Chest stand sequence

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)