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 to push as much into the hip as much as possible to help flatten your back. This will help progress poses such as squat, but also help with progressions towards Pidgeon and ultimately leg behind head

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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…

Pike while standing

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

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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…

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

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