Updated November 2025! Note: this workshop has been re-recorded (new and improved!) from its original 2021 version
This workshop is designed for students who have some preexisting back/shoulder flexibility (can comfortably get their chest to the floor in a puppy pose) who want to learn the classic contortion “chest stand” backbend. This is a great introduction to contortion-style back flexibility training where you’ll not only learn strengthening drills to deepen your flexibility (because the vast majority of “advanced” flexibility training is really strengthening work!), proper abdominal and neck engagement in different poses, but also progressions and variations to work towards chin and chest stands.
Variations of drills are given for various flexibility levels, so you can continue to challenge and grow your back flexibility as your get stronger and flexier!
Students must be able to push up into a bridge, and to comfortably hold either an arms-forwards or arms-backwards puppy pose with hips stacked over the knees, and chest touching the floor. “Comfortably” means you can breathe comfortably and hold for several breaths in this position.
If you don’t let have that level of back and/or neck flexibility, start with one of these workshops to help build that up first:
An hour long follow-along contortion conditioning class, including
A full body warm up with extra emphasis on back flexibility
Active flexibility drills to strengthen and stretch your full backbending chain, with dedicated drills for the hips, lower back, upper back, and neck
“Choose your own adventure” style skillwork practice: more than 45 minutes of detailed chin and chest stand progression tutorials are included, and you can choose which ones to practice during any given training session. Tutorials include…
Review of proper muscle engagement in chin/chest stands for SAFE practice
Use of support props like blocks and/or yoga wheels to modify poses
Kick up practice & balance drills
Leg variations for different chest stand “shapes”
This workshop was filmed with the intention of fitting a 75-minute practice, but students may choose to trim it down, or extend it and work on more skill work for up to a 90-minute practice (longer practice is not recommended).
Two yoga blocks
A sturdy chair or low table/bench
Long strap (can be stretchy or stiff)
Some wall space
Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your use only, not to be shared with others - thank you!
Updated November 2025! Note: this workshop has been re-recorded (new and improved!) from its original 2021 version
This workshop is designed for students who have some preexisting back/shoulder flexibility (can comfortably get their chest to the floor in a puppy pose) who want to learn the classic contortion “chest stand” backbend. This is a great introduction to contortion-style back flexibility training where you’ll not only learn strengthening drills to deepen your flexibility (because the vast majority of “advanced” flexibility training is really strengthening work!), proper abdominal and neck engagement in different poses, but also progressions and variations to work towards chin and chest stands.
Variations of drills are given for various flexibility levels, so you can continue to challenge and grow your back flexibility as your get stronger and flexier!
Students must be able to push up into a bridge, and to comfortably hold either an arms-forwards or arms-backwards puppy pose with hips stacked over the knees, and chest touching the floor. “Comfortably” means you can breathe comfortably and hold for several breaths in this position.
If you don’t let have that level of back and/or neck flexibility, start with one of these workshops to help build that up first:
An hour long follow-along contortion conditioning class, including
A full body warm up with extra emphasis on back flexibility
Active flexibility drills to strengthen and stretch your full backbending chain, with dedicated drills for the hips, lower back, upper back, and neck
“Choose your own adventure” style skillwork practice: more than 45 minutes of detailed chin and chest stand progression tutorials are included, and you can choose which ones to practice during any given training session. Tutorials include…
Review of proper muscle engagement in chin/chest stands for SAFE practice
Use of support props like blocks and/or yoga wheels to modify poses
Kick up practice & balance drills
Leg variations for different chest stand “shapes”
This workshop was filmed with the intention of fitting a 75-minute practice, but students may choose to trim it down, or extend it and work on more skill work for up to a 90-minute practice (longer practice is not recommended).
Two yoga blocks
A sturdy chair or low table/bench
Long strap (can be stretchy or stiff)
Some wall space
Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your use only, not to be shared with others - thank you!
