Demonstrated by

Kneeling backbend with knee catch

Once a contortionist is more comfortable with grabbing their ankles, or able to place the forearms alongside the legs they will eventually reach their knees. At this point they can start to progress towards triplefold. This pose is a massive test of not only back and hip flexibility, but shoulder mobility also. The contortionist needs to be able to rotate the shoulders and extend in order to be able to reach the knees.

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Related contortion poses

Leg behind head

Leg behind head is the act of placing one’s foot or ankle behind the head, neck, shoulder.

Kneeling backbend with knee catch

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

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