Contortion Class (Recording from 9/14)

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

-Shoulder/Upper Back warm up with elevated surface

-Over splits, straddle side bending, arching back in oversplits

-Bridge wall drill

-Arching back in lunge drill, grabbing back foot

-Wall needle drill

-Balancing in needle pose

-Chest stand

-Pressing into contortion handstand (Hand stand tick tocks)

-Forearm bridge press into forearm stand

-Balancing in contortion handstand

3 Sequences

1. Chest stand "rainbow marchenko"

2. Forearm stand sequence 



3. One arm single leg bridge to chest stand "teapot" shape

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)