Demonstrated by

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 the floor. Raise bridge pose is completed by placing the feet on a solid, stable object around knee height then pushing first with the legs and then the arms to get into the pose. From here pushing back into the shoulders and pushing down the hips will open the shoulders and upper back.

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Related contortion poses

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

Squat is a fundamental pose for many hip-related poses. To squat down have your feet a little over shoulder width apart and sit down…

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…

Pike while standing

Pike pose while standing helps with developing your hamstring flexibility in a different plane of gravity but also helps…

Pike pose is one of the fundamental foundation poses when you’re starting off in your training in contortion…

Pigeon pose is another great foundation pose that is wise to master. This position is the precursor to much…

Pancake is an important foundation pose that enables other poses such as fold through as well as helping improve poses such as human…

Lunge with hands on floor

Lunge with elbows on floor

The next progression of lunge is to lower to the floor with a flat back and elbows placed running parallel with the foot. The key is…

The most simple pose of the lunge sequence, in this position you want to have your hips square pushing forwards and down at the same…

Frog is one of the great first stages of working towards box splits. The full expression of frog pose is quite challenging…

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

Butterfly pose is a foundation pose that stretches the groin and less so, the hamstrings…

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