Contortion Class (Recording from 10/12)

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 wall

-Over splits (multiple drills and stretches to really enhance your line)

-Arching back in over splits

-Active lifts in "cobra" pose

-Bridge wall drill

-Arching back in lunge pose and grabbing back foot

-Arching back in splits and grabbing back foot

-Flying cobra

-Transition from snake handstand to contortion handstand

-Pressing into contortion handstand (Hand stand tick tocks)

-Contortion handstand holds

-Chest stands

3 Sequences

1. Catch ankle to chest stand "face frame"

2. Legs turned out and open in bridge pose (Spider pose) into down dog split

3. Croc balance into chest stand

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)