Contortion training with coach Zohar 🐍 Bridge Pose Drills Using the Wall

Get deeper into your bridge pose with this 45-minute contortion class focused on the two things that limit most people's backbend: tight hip flexors and a stiff upper back. We'll work through a targeted warm-up to open both, then move into bridge pose drills using the wall to safely build strength and depth in the pose. The class finishes with a Mongolian contortion routine. You'll need: two yoga blocks, a wall, a foam roller and (optional) a couch or some height. 📌 CHAPTERS 00:00 How to approach at home training 01:41 Lower Body Warm-Up: Hips, Flexors & Legs 11:53 Hip Flexor Deep Stretching Drill 18:19 Upper body warm-up: shoulders & upper back 24:34 Upper Back & Shoulder Deep Stretching Drill 27:54 Bridge pose Drills to Warm Up 33:20 Bridge pose wall drills: strength & depth 36:31 Mongolian contortion routine & bonus handstand play 🐍 RELATED CONTORTION CLASS The Mongolian contortion routine we use in the finale also appears in this class:    • Mongolian Contortion for Beginners | Backb...   ✨ MORE CONTORTION TRAINING Contortion Training Playlist:    • Contortion / Flexibility Training - Advance   🎯 GO DEEPER — PAID CONTORTION BACKBEND CHALLENGES Inside Get Fit & Bendy Membership (€10/month), I run challenges working on bridge pose, chest stand, and advanced contortion backbends. You get 2 live classes per month, full access to live class recordings, and signature event recordings. Learn more:    / @zoharyogaflex   📸 Share your progress with #ZoharYogaFlex or tag @zohar.yoga.flex on Instagram — I love seeing your work! 🥰 Whether you're working on deepening your bridge pose, building toward wheel pose, opening tight hip flexors for backbends, training upper back mobility for contortion, or progressing toward a Mongolian contortion routine, this contortion class will help you safely build the spinal mobility, hip flexor flexibility, and shoulder strength you need to advance your backbend practice. #BridgePose #WheelPose #ContortionBackbend #HipFlexorFlexibility #ContortionTraining #BackFlexibility ⸻ 1:1 PERSONALIZED TRAINING ✨ Train with me privately — online or in person! 🌐 https://www.zoharyogaflex.com/flexibi... TRAIN WITH ME ON YOUTUBE ✨ Join the YouTube Membership to access exclusive classes, replays, and mini challenges — anytime, anywhere. 🌐 https://www.zoharyogaflex.com/online-... 30-DAY FLEXIBILITY CHALLENGES ✨ Build consistency, feel progress, and transform your flexibility in 30 days! 🎁 Get your FREE program: https://www.zoharyogaflex.com/30-day-... ⸻ MY TRAINING ESSENTIALS ✨ 🧚🏻‍♀️ Dragonfly Brand – free range movement clothing 💸 Code: ZOHARTHENOOTZEL → https://dragonflybrand.com 🌱 NUVIA – plant-based perfume oils to feel relaxed, confident & connected 💸 Code: ZOHARYOGAFLEX → https://nuvianuvia.com ⸻ CREATOR ESSENTIALS ✨ Bring your stories to life 🎶 Licensed Music → https://bit.ly/RefEpidemicSound 🛍️ Shop Like Me → https://www.amazon.com/shop/zoharyoga... 📝 Blog (recipes, training & lifestyle) → https://www.zoharyogaflex.com/zoharyo... ⸻ ⚠️ DISCLAIMER Please consult your doctor or physician before beginning any exercise program. Your health and safety come first — practice mindfully and take all needed precautions. By participating in these exercises, you agree to do so at your own risk. Zohar is not responsible or liable for any injury or harm you may sustain as a result of following this content.