Contortionists are good at balancing their bodies.Most of the time, it's due to flexibility and strength.You can learn basic contortion movements with enough practice and stretching, even if you think you have to be born flexible or double-jointed.You don't want to pull a muscle or hurt yourself if you warm up your muscles before you attempt contortion stretching and exercises on your own.If you want to become more flexible and deeper into contortionist movements, you should seek professional guidance from a teacher or coach.
Step 1: The contortionists have two different types.
There are two types of contortionists.The contortionist has the ability to extend their spine.The front and back benders are better at forward bending.Women are known to be good back benders, but men can also develop flexibility in back bending positions with enough practice, so don't be discouraged just because of your sex.The younger you are, the easier it is.A lot of contortionists incorporate their style into a performance, moving from one posture to another as part of a routine or a dance.You can start to create your own contortion routine with enough practice and dedication.
Step 2: Warm up before you stretch.
Make it a habit to warm up before stretching.It will allow your muscles to warm up and become more flexible, which will prevent you from getting injured.Start by stretching your joints.If you want to do this, do a full range of motion for every joint in your body.When doing this, be gentle as you only want to stretch your joints.Cardio exercise should take at least thirty minutes.This could include jogging, running, jumping jacks, or rowing.When your body temperature is higher than normal, your muscles are more flexible.If you want to ease into your stretches, you need to get your heart rate going and break a little sweat.
Step 3: Practice stretching leg muscles.
Leg stretches will help your muscles prepare for contortion movements that require a wide range of motion in your legs and hips.Put weight on your right leg with your toes on the mat.Hold your big toe with your thumb and forefinger as you slowly raise your left leg.To stretch your leg to the ceiling, raise your left leg as high as you can.Wrap your left hand and right hand over your leg until it is vertical.This will help you build strength in your legs.You can stretch your right leg to the ceiling by repeating these steps.
Step 4: Try stretching the hip.
Put your hips open so they are ready for contortion movements.These hip stretches are similar to yoga hip openers, where you focus on breathing deeply in a hip- opening pose for several breaths.Start in a lunge position with your left leg extended.Make sure your right knee does not extend past your ankle and that you have a balanced left leg.You feel the stretch in your right and left hip as you rock back and forth.Place your hands on the inside of your foot and lower your leg to the floor.Take a deep breath and slowly lower your hands as far as you can go.If you feel the stretch in your hips, hold this pose for six to eight breaths.You can come out of the pose the same way you came in, by grabbing your back leg and coming back onto your hands.Bring your left leg to meet your right leg and end in a forward fold position.With your right leg extended behind you, repeat this stretch on your left side.
Step 5: Practice splits.
You can stretch your leg and hip muscles with the help of the splits.Depending on your level of flexibility, you can either go halfway down in the splits or touch the ground.As part of your daily stretching routine, you should continue to work on your splits if you are still trying to get all the way to the ground.If you want to go into the full splits, you should start with your right leg facing forward and your left leg behind it.Slowly inch your legs in opposite directions until you can place your hands on either side of your right leg.When you are in the full splits, use your hands to support your legs as you inch them in opposite directions.Put your hands in the air.For six to eight breaths, breathe in this position.Place your hands on either side of your body.Pull your legs together with your arms and bend them behind you.Slowly rise to standing from the center of the mat.On the other side, repeat these movements with your left leg facing forward and your right leg behind you.
Step 6: Do backbends.
Back bends are a great way to strengthen your back muscles.Many contortion poses require flexible back muscles and back bends are a good way to do this in a safe way.Begin on your back, with your legs bent and an arm away from you.You can measure this by stretching out your hands and touching the back of your feet.Place your hands on either side of your head.Lift your head off the ground as you put weight into your legs and arms.Rest for a breath on the top of your head and then use your arms and legs to push yourself up into a back bend.Make sure your head is relaxed and you are putting equal weight into your arms and legs by holding the backbend for six to eight breaths.It's a good idea to feel a stretch in your back muscles.Tuck your chin to your chest and lower your back to the mat when you are ready to come out of the pose.Sway your legs from one side to the other.If your body is open to the idea, try not to overextend your back muscles and only do another backbend.
Step 7: It takes at least an hour a day to practice contortion.
A lot of contortionists do stretching for at least one to three hours a day.You can start by stretching for one hour a day and gradually increase this amount to three hours per day, so you can stretch in the morning, afternoon, and evening.The amount of time it takes to do certain contortion poses can be increased by skipping or missing one day of stretching.
Step 8: The scorpion pose can be tried.
A basic contortion pose requires stretching of your legs and back.Before attempting this pose, do leg and back stretches.Place your left foot firmly on the mat and raise your arm to shoulder level.You will use your left arm to support yourself in this pose.Put your right foot at the knee.If you want to extend your foot out and upward, you need to grip your toes with your right hand.As you extend your right foot, look at the tips of your left hand to maintain your balance.Continue until you reach the highest point on your right foot.Bring your left hand over your head to meet your right hand and right foot.You are in a scorpion pose.If you want to extend the scorpion pose further, you have to walk your right hand and left hand down the right foot.If you extend your right leg, it will be straight.A scorpion pose is a common contortionist pose.With your left leg extended behind you, repeat the steps on the left side.
Step 9: Do back bends while rising and falling.
This is a variation on a standard back bend that will help you strengthen your abdominal muscles and build flexibility in your back muscles.Take your legs apart on the mat and extend your arms over your head.If you fall into the backbend, make sure your arms are strong and stiff so you don't fall on your head.As you look at your fingertips, keep your arms straight and strong.As your hands reach the mat behind you, continue to look at your fingertips.Put your weight in your heels and slowly raise your arms off the mat once you are in a backbend.If you are upside down, try to find a center of balance so your arms can hang at your sides.Wrap your hand around your knee and stretch it out.If you want to do a rising back bend, use your abdominal muscles to pull your upper body back up into a standing position by placing your hands back on the mat.
Step 10: Try to bend the legs.
This variation on full splits allows you to show off your flexibility and add a cool looking contortion move to your routine.Start by going into the full splits on the right side, with your right leg extended forward and your left leg backwards.Reach back behind you with your right arm.As you slowly bend your left leg, wrap your right arm around it.To extend your neck back, place your left foot on your forehead.Hold this pose for one to two breaths and then move out of the splits.On the left side, repeat these movements with your left leg extended forward and your right leg backwards.Wrap your left arm around your right foot.
Step 11: The chin stand is a good pose to practice.
One of the more advanced backbend contortion poses is this one.You should warm up your back muscles before you attempt this pose.Do a falling backbend.Place your chin on the mat by walking your arms forward between your legs.Make sure you don't put too much weight on your chin by keeping your arms bent.As you raise your hands off the ground, let your chest and back muscles support you.You can raise your legs off the ground if you are comfortable in this position.You want to place your toes on the top of your head over time.To get out of this position, you need to raise your legs off the ground and tuck your arms into your sides.Slowly come back to seated or stay on your stomach and rest for a while.
Step 12: It takes at least one to three hours a day to contortion.
Similar to stretching, contortion poses require a lot of practice.It is possible to build flexibility and strength by doing one to three hours a day of contortion poses.You can link each movement to create a contortion routine.For example, try to move from a back bend to a full split, and then time these poses to music.You can create your own contortion routine by linking together four to five poses and playing music.
Step 13: You can watch videos online.
You can watch contortionist videos online to get a better sense of their movements.If you want to have a visual reference for your own contortion routine, look for videos that showcase the work of trained professionals.
Step 14: Do you want to join a contortion class?
There are contortion classes at yoga studios.Make sure the classes are taught by an experienced contortionist who uses safe and accessible exercises to deepen your stretches and movements.
Step 15: A contortion coach will help you get one on one training.
If you feel like you have reached a point in your training where you want to try more advanced contortion movements, you may wish to seek out a coach.A contortion coach can be found through word of mouth in the performing arts community, online, or through an in-person class.Ask the instructor of your class if she has any suggestions for contortion coaches who can work with you.