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Contortion Poses - Flexibility the Ashtanga Yoga Way
Ashtanga Yoga is a disciplined practice emphasizing the integration of flexibility and strength in the body. This article will explore various types of contortion poses names, ranging from intermediate poses to the hardest contortion moves, requiring extreme flexibility performed by advanced yoga practitioners or professional contortionists.Â
Whether one is an aspiring trans circus artist or a dedicated yoga practitioner, these advanced postures will present challenges and inspiration for growth. In this article, I will discuss diverse contortion poses names, including the elegant chest stand and middle split.Â
Furthermore, readers will learn about Ashtanga Yoga’s contribution to dislocation poses, acrobatic arts, and contortion tricks you can incorporate into circus arts performances.
Some Advice on Practicing Contortion Poses
Before engaging in these complex yoga poses, consider training with an Authorized or Certified Ashtanga yoga teacher. Suppose an Ashtanga yoga teacher is unavailable, and you want to go at it anyway. In that case, it is imperative to warm up the body thoroughly, with particular attention given to the upper body, hip flexor, and exercises such as high knees and forward fold. Â
Also, invest in a Book on Ashtanga Yoga from a reputable Yoga Teacher. This precautionary measure ensures a reduced risk of injury during practice. Finally, after practice, allow the body adequate rest and recovery time, particularly for the upper arms, back, hips and other muscles that may be strained during practice.Â
Consistent practice is essential for developing muscle memory, which enables individuals to hold difficult poses for an extended duration. For example, students of Ashtanga Yoga practice almost daily. Try not to be disheartened if mastery of a contortion pose is not immediately attainable; improvement requires dedication and a significant investment of time.Â
Exploration of various methods for bending and twisting the body can also provide valuable insights for practitioners. Sharing your progress on social media platforms using contortion poses names (and their Sanskrit counterpart) can motivate others in their journey with yoga and contortion.Â
In this comprehensive guide, I will cover a multitude of yoga contortion poses names, such as the powerful Bow Pose and the intricate Triple Fold. With this information, I hope you will be well-equipped to delve into Ashtanga Yoga and contortion, expanding your understanding and abilities in these disciplines.
A Quick Background on Ashtanga Yoga
Ashtanga Yoga, founded by K. Pattabhi Jois, is a structured practice that consists of six distinct series, each designed to build upon the skills and strengths developed in the previous series.Â
The Primary Series, or Yoga Chikitsa, focuses on detoxification, alignment, and flexibility. The Intermediate Series, or Nadi Shodhana, aims to purify the nervous system and introduces more complex backbends and inversions. The four Advanced Series, known as Sthira Bhaga, emphasize the integration of strength and grace, challenging practitioners with intricate arm balances, deep backbends, and demanding leg-behind-the-head postures.Â
Each series is intended to be practiced sequentially, allowing students to progressively refine their practice and cultivate a deep self-awareness and discipline in their Ashtanga Yoga journey.
In this article, I have labelled the Yoga Asana (contortion pose name) in Sanskrit and English, to the series they belong to. For example, the intermediate contortion pose belongs to the intermediate series etc.
To Learn more about this practice, give our article Best Books on Ashtanga Yoga a read.Â
Contortion Poses in Ashtanga Yoga - Table of Contents
Setu Bandhasana (Bridge Pose) Primary Contortion Pose
Setu Bandhasana (Bridge Pose) Primary Pose: Emphasize proper alignment as you stretch the chest, neck, and spine while strengthening the glutes and hamstrings. Turn your feet out, bend your knees and press into your feet to lift your hips as you roll onto the top of your head.
Video By Sara https://www.instagram.com/eightlimbchaos/
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Gomukhasana A and B (Cow Face Pose A and B) Intermediate Contortion Pose
Gomukhasana A and B (Cow Face Pose A and B) Intermediate Pose: Practice proper alignment in these seated poses that stretch the hips, thighs, and shoulders. Maintain an upright posture as you hold each variation for several breaths before switching sides.
Video By Sara https://www.instagram.com/eightlimbchaos/
Bhekasana (Frog Pose) Intermediate Pose
Bhekasana (Frog Pose) Intermediate Pose: In this deep hip opener and backbend, engage your core, press your feet towards the ground, and lift your chest as you gaze forward. Use a strap if you can’t reach your feet with your hands, and maintain proper alignment for safety.
Video By Adele https://www.instagram.com/yogaadele/
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Nidrasana (Yogic Sleep Pose) Intermediate Contortion Pose
Nidrasana (Yogic Sleep Pose) Intermediate Pose: Prioritize alignment and control in this advanced forward fold that stretches the hamstrings, hips, and lower back. Bend your knees and place them behind your shoulders, crossing your feet behind your head.Â
Lastly, clasp your hands behind your lower back. Hold for several breaths, then release.
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Laghuvajrasana (Little Thunderbolt Pose) Intermediate Pose:
Laghuvajrasana (Little Thunderbolt Pose) Intermediate Pose: In this kneeling backbend, focus on proper alignment as you strengthen the back muscles and stretch the quads and hip flexors. Aim to place your head on the ground lightly while maintaining control.
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Vatayanasana (Horse Face Pose) Intermediate Contortion Pose
Vatayanasana (Horse Face Pose) Intermediate Pose: Emphasize proper alignment in this deep hip opener that stretches the outer hips and thighs. Keep an upright posture as you stack your knees on top of each other.
Video By Sara https://www.instagram.com/eightlimbchaos/
Kapotasana (Pigeon Pose) Intermediate Pose
Kapotasana (Pigeon Pose) Intermediate Pose: Keep your core engaged and focus on proper alignment in this intense backbend and hip opener. Press your chest forward and up from your knees, gazing towards your nose as you bend back and reach the floor.
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Ushtrasana (Camel Pose) Intermediate Contortion Pose
Ushtrasana (Camel Pose) Intermediate Pose: Prioritize proper alignment in this backbend that opens the chest and shoulders while stretching the quads and hip flexors. Press your hips forward and lift your chest as you maintain a steady breath.
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Tittibhasana A to D (Firefly Pose A to D) Intermediate Pose
Tittibhasana A to D (Firefly Pose A to D) Intermediate Pose: Practice proper alignment in these four arm balance variations that challenge your core, arm, and hip strength. Maintain control as you extend your legs in different positions for each variation.
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Dhanurasana (Bow Pose) Intermediate Contortion Pose
Dhanurasana (Bow Pose) Intermediate Pose: Emphasize proper alignment and breathing in this backbend that opens the chest, shoulders, and hips while strengthening the back muscles. Lie on your stomach with your legs hip-width apart, bend your knees, and reach back to grasp your ankles. Lift your chest and thighs off the ground, kicking your feet away and pulling toward your head, creating a bow shape. Maintain steady breaths as you hold the pose for several seconds before releasing.
Video By Sara https://www.instagram.com/eightlimbchaos/
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Durvasana (Standing Split Balance Pose) Advanced Contortion Pose
Durvasana (Standing Split Balance Pose) Advanced Pose: Focus on maintaining a strong foundation with grounded hands and an engaged standing leg. Keep your breath smooth and steady as you balance in this challenging pose.
Video By Sara https://www.instagram.com/eightlimbchaos/
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Eka-Pada Raja Kapotasana (One-Legged King Pigeon Pose) Advanced Contortion Pose
Eka-Pada Raja Kapotasana (One-Legged King Pigeon Pose) Advanced Pose: Emphasize alignment and deep breathing in this intense backbend and hip opener. Open your chest and hips while keeping your breath steady and your pelvis squared. Work gradually toward touching your foot to your head.
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Chakra Bandhasana (Wheel Lock Pose) Advanced Pose
Chakra Bandhasana (Wheel Lock Pose) Advanced Pose: Utilize your core strength and proper hand placement to create a safe, balanced backbend. Keep your gaze toward your nose as you lift your chest, drop back and reach for your ankles.
Video By Sara https://www.instagram.com/eightlimbchaos/
Raja Kapotasana (King Pigeon Pose) Advanced Contortion Pose
Raja Kapotasana (King Pigeon Pose) Advanced Pose: Prioritize alignment and deep breathing in this advanced backbend. Open your chest, shoulders, and hips while maintaining a steady breath and working on your flexibility.
Video By Sara https://www.instagram.com/eightlimbchaos/
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Tic Tok Advanced Contortion Pose
Tic Tok Advanced Pose: Focus on core strength and balance as you transition from handstand to scorpion pose. Land in Urdva Dhanurasana and come back up again. Keep your breath steady and controlled throughout the movement. Not to be confused with the Social Media Platform 😉
Video By Sara https://www.instagram.com/eightlimbchaos/
Viparita Salabhasana (Inverted Locust Pose) and Ganda Bherundasana (Formidable Face Pose) Advanced Contortion Pose
Viparita Salabhasana (Inverted Locust Pose) and Ganda Bherundasana (Formidable Face Pose) Advanced Pose: Focus on strength, flexibility, and balance in these advanced backends with a chest stand. Maintain control and proper alignment as you arch your back and lift your legs toward your head.
Ashtanga’s Triple Fold?
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Vrischikasana (Scorpion Pose) Advanced Contortion Pose
Vrischikasana (Scorpion Pose) Advanced Pose: Focus on proper alignment, shoulder and core strength, and balance in this deep backbend and inversion. Start in a forearm stand, then slowly bend your knees and arch your back, aiming to touch your feet to your head. Engage your core and breathe deeply as you hold the pose.
Handstand Variation Shown
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Vrischikasana (Scorpion Pose) + Drop Back Advanced Contortion Pose
Vrischikasana (Scorpion Pose) + Drop Back Advanced Pose: Practice proper alignment, balance, strength, and flexibility in this challenging backbend and transition. Begin in a forearm stand and arch your back into Scorpion Pose. Then, drop your feet towards the ground, transitioning into a backbend with your hands and feet on the ground.
Video By Sara https://www.instagram.com/eightlimbchaos/
Video By Maryam https://www.instagram.com/maryam.d.ashtanga/
Sama Konasana (Middle Splits) Advanced Contortion Pose
Sama Konasana (Middle Splits) Advanced Pose: Focus on flexibility and hip-opening in this challenging pose that targets the inner thighs. Start seated on the ground with legs extended wide in a “V” shape. Gradually slide your feet farther apart, keeping knees and toes pointed upward, and maintain a straight spine and grounded pelvis. Aim to lower your pelvis to the floor while keeping proper alignment as you progress.Â
Breathe deeply and hold the pose, mindful of your body’s limits. Regular practice of middle splits can enhance overall flexibility and establish a strong foundation for other advanced yoga and contortion poses.
Shown Here with a Strong transition to Handstand
Video By Adele https://www.instagram.com/yogaadele/
Contortion Poses The Ashtanga Yoga Way
Ashtanga Yoga and contortion practices offer a unique and rewarding journey that combines flexibility, strength, and discipline. By learning the various contortion poses names and their technique and incorporating them into a consistent practice, you can unlock new levels of physical prowess and self-awareness.Â
Remember to prioritize proper alignment, warm-up exercises, and a mindful approach to prevent injury and ensure steady progress. You will experience enhanced physical abilities and foster mental resilience and focus as you become more proficient in these advanced postures. Embrace the challenges of Ashtanga Yoga and contortion, and enjoy the transformative journey that awaits you.
Kevin Parenteau
Kevin is the Founder and CEO of Asana at Home Online Yoga. He is a long-time Ashtanga and Yin Yoga Practitioner, Vipassana Meditator, Yoga teacher and all-around Yoga Nerd.
Writes on Yoga Asana Practice, Meditation, Chakras, Yoga Education and Philosophy
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