Circus Test On Contortion, Flexibility And Gymnastics





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A few elbow stand positions in combination with back bends

1. A simple exercise.

Starting from EST1. Bring one foot back to the hands and grasp it with both hands. This is still a very stable position because the two elbows and foot make the base triangle.


Position SX01

Raise one foot from the floor bending the knee and getting to position SX01 ..


Position SX02

Raise the leg to vertical pointing the foot as position SX02.


Position SX03

Now bring the leg rearwards towards the floor to the equivalent of the splits position. SX03

From the SX03 position return the leg back to alongside the other foot on the floor.

In reality, this is not very much of an elbow stand balance because there is always the foot on the floor as the triangle base and this makes the position very stable. The exercise is, however, a good starter to more difficult elbow stand exercises. The higher you raise the head the tighter will be the back bend. It is also possible for a girl with a good over split to touch the floor with the toes of the rear foot.

2. Another simple exercise.

Starting from EST1. This time raise both feet off the floor at the same time.


Position SX11

See position SX11. For a start this may be more easily done if the feet are brought in so that they are against the head. This provides a little easier balance. At this stage you have a true elbow balance because the feet are off the floor and the balance is achieved from the elbows along to the hands.


Position SX12

Slowly raise the feet while maintaining balance and have the legs parallel with the floor as position SX12.


Position SX13

Continue to raise the legs higher as in position SX13.


Position SX14

Now you can bend each leg in turn so that the foot touches the head as in position SX14.


Position SX11

Return the legs to the floor by bringing them down alongside the face as in position SX11 on the way to the floor.

3. A more advanced exercise.


Position EST1

Starting from EST1. This being the normal start position.


Position AEX32

Grasp one foot then raise the head reasonably high and this will tighten the bend then raise the other leg to the vertical as in position AEX32.


Position AEX33

Let go the foot and bring this leg up to the top leg but to assist the balance bend at the knee as AEX33.


Position AEX34

Finally, bring the feet down to parallel the floor and sit on the head as the back bends more and more as AEX34. Return the feet to the start position.

You have seen some of the lovely results that you will achieve following the exercises of this program. If you only follow them correctly and exercise much (I would say that 3 hours daily is what is needed) you will be able to get into the position below.

That is going to be your progression in loosening up your back. Note that there has not been a standing backbend or anything requiring balancing.
That will come later. 

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