Saturday and Sunday I participated in a contortion workshop. Quite brave, I think. On Saturday and Sunday we practiced for four hours each with a half-hour break in between. The first two hours were dedicated to the leg work. Legwork means splits (forward and sideways). The next hours were dedicated to the back. This means backbends.

There were 25 of us. One man was there. Some of the participants did pole dance, as I learned in conversations. One woman also practiced Ashtanga.

My most important goal was not to hurt myself. I succeeded in this. I am slightly overstretched. It is not worth mentioning.

I learned many new positions. How to practice splits, how to practice bending backwards was the important topic, which is why I went to the course.

The following methods were used:

- There was dynamic and static stretching.

- In some positions a timer was set. We then stayed in one position for at least one minute (maybe it was longer).

- Bands, blocks, mats and also the wall were used as aids.

- The positions were explained to us and also which muscles to tense.

- There were also hands-on-adjustments, but they were more like hints.

Through the explanations I got deeper into the positions than I thought.

I overcame a threshold in the lunges.

Splits and backbends complement each other. Both require the hip flexor to be stretched.

I will write in more detail about the postures we practiced.

In the pictures you can see a forward bend that we practiced. It stretches the back leg muscles. In the second picture, we are stretching the shoulders. The back is pushing down. You need this position for most backbends.

First, however, I will continue to write about the sequences of Yograja. I have reached day four of 10 days.

Consistent training is the prerequisite for success. Keep practicing.

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