Demonstrated by

Bridge ankle catch

This is the final progression of bridge pose whereby the contortionist takes their hands off the floor and grasps their ankles, knees or upper leg and brings their head towards their glutes. Completion of this advanced pose requires advanced shoulder as well as hip flexor flexibility. It can be entered in various different ways. Some prefer to start from the floor and walk their hands in towards their legs. Other contortionists prefer to hang back into the pose and then grab each leg or ankle individually without touching the floor.

No items found.

Related contortion poses

Leg behind head arm balance

Once comfortable with leg behind head a contortionist is able to start playing with different positions and transitions.

Kneeling backbend with knee catch

Fold through is a classic frontbending pose that is a great progression for those working towards human knot.

Human knot is one of the classic staples of a frontbending performance.

Kneeling backbend

This is one of the first progressions towards very advanced poses such as triple fold.

Chest stand with bent legs and arms crossed over feet chin on floor

Most often referred to as chest stand face frame, this pose is usually the next variation that performers will look at working towards.

Chest stand headsit with straight legs and feet on floor

Bridge with straight legs feet by hands

This is a slightly more advanced version of the regular bridge as it requires more spinal flexion in order to get the hands and feet to meet

Chest stand is probably one of the most sought after poses in contortion and is considered a milestone when it is reached.

Bridge stagged with bent leg

This pose is a subtle variation of the straight legged bridge. Instead of both legs out straight, one is brought in to change the shape.

Bridge stagged with bent raised leg

Bow pose can be thought of as a reverse bridge, this position is more challenging than bridge however

Bridge on elbows holding ankles

This variation of bridge is a good way to prepare for the more advanced ankle catch bridge.

Bridge ankle catch

There are many ways to enter the bridge pose. The most common method is to enter for laying on the floor with knees bent, feet placed close.

Bow with single foot on shoulder

Raised bridge (Feet raised)

Raised bridge provides a more accessible version of bridge pose that allows for better access into the shoulders than that of bridge from…

Glute bridge could be seen as one of the very first forays into backbending that puts much more emphasis on using the glutes…

Cobra pose is a foundation backbending pose. This pose stretches the abdominals and the lower and thoracic spine