Kneeling backbend

This is one of the first progressions towards very advanced poses such as triple fold. It also helps progress towards poses such as chest stand, cobra with legs raised and bridge on elbows. Kneeling backbend is complete when the hands reach the floor, the performer should engage their glutes and push forwards with their hips to avoid too much load being placed on the lower back.

Demonstrated by

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Kneeling backbend with knee catch

Kneeling backbend

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

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

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.

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