Demonstrated by

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 once they have a comfortable grasp on their basic chest stand. In this pose the performer wraps their arms around their ankles while hugging their feet towards their shoulders. This also sets up for the more advanced variation where the performer will lift their chin off the floor and look at their audience, and in very advanced cases transition into the backfold pose while the head lifted between the knees.

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Related contortion poses

Leg behind head while twisted armbalance

A fun progression after leg behind head and the twisted variations have been mastered.

Leg behind back while standing

Leg behind back twist

Leg behind back handstand

Kneeling backbend with knee catch

Leg behind back

Kneeling backbend

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

Kandasana armbalance

Human Knot armbalance

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

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