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All poses are demonstrated by Sapphire Ng, guitarist, dancer, model and pioneer of Contortion Guitar.

1. Front Splits Shiva Pose

Skills required

Reverse Plank, Shiva Pose, Front Splits

How to get into the pose

From seated pike, place one leg on same side shoulder

Place each hand on each side of the body shoulder width apart

Push arms against the ground and lift the hips as if going into reverse plank

Engage and straighten top leg into front splits

Open the chest and lift the hips as much as possible and look to the sky

Remember to point the toes

Notes

You should be extremely comfortable with a 180 degrees seated front splits before attempting this pose

Strong active flexibility muscles in the legs are crucial to fully straighten the top leg into front splits

If this pose is too difficult, first work on Shiva Pose, focusing on all aspects of the pose indicated above but without the stress of the full splits

2. Destroyer of the Universe Pose

Skills required

Side Plank, Side Plank Star, Leg Behind Head, Lying One Leg Behind Head, Standing One Leg Behind Head (with or without wall support)

How to get into the pose

From seated pike, place one leg behind the head

Place both hands shoulder width apart on the side of the torso with the leg behind the head, and rotate the torso accordingly

Push arms against the ground to lift the hips off the ground as if going into side plank

If possible, lift the opposite side arm off the ground and extend the arm straight to the sky, or place adjacent to the side of the torso

Open the chest as much as possible

Notes

Be extremely comfortable with Leg Behind Head before attempting this pose, as the elements of balance and strength, and the straight supporting leg dramatically increases the difficulty level of the pose

If this pose is too hard or if you are not comfortable with this pose, practice more Lying One Leg Behind Head and Standing One Leg Behind Head (with or without wall support)

If you face difficulties holding your body up with one arm in this pose, do more upper body core work especially side planks or conditioning exercises incorporating side planks

If your leg behind head slips off the head when you rotate your torso, or push into side plank, use the non-supporting arm to hold onto the foot

3. Invert Destroyer of the Universe Pose

Skills required

Side Plank, Side Plank Star, Leg Behind Head, Lying One Leg Behind Head, Standing One Leg Behind Head (with or without wall support)

How to get into the pose

From seated pike, place one leg behind the head

Place both hands shoulder width apart to the opposite side of the torso with the leg behind the head, and rotate the torso accordingly

Push arms against the ground to lift the hips off the ground as if going into side plank

If possible, lift the same side arm as the leg behind the head off the ground and extend the arm straight to the sky, or place adjacent to the side of the torso

Open the chest as much as possible

Notes

Be extremely comfortable with Leg Behind Head before attempting this pose, as the elements of balance and strength, and the straight supporting leg dramatically increases the difficulty level of the pose

If this pose is too hard or if you are not comfortable with this pose, practice more Lying One Leg Behind Head and Standing One Leg Behind Head (with or without wall support)

If you face difficulties holding your body up with one arm in this pose, do more upper body core work especially side planks or conditioning exercises incorporating side planks

If your leg behind head slips off the head when you rotate your torso, or push into side plank, use the non-supporting arm to hold onto the foot

4. Flying Compass Pose

Skills required

Side Plank, Middle Splits, Middle Splits Sidebend, Standing Side Leg Hold

How to get into the pose

From a side lunge, place both hands shoulder width apart in front of the body

Place the bent leg on the nearest shoulder

Lift the opposite arm to the bent leg off the ground and grab the ankle or foot of the bent leg

Straighten the bent leg and extend the torso and the arm grabbing the leg into a sidebend

Open the chest as much as possible

Remember to point the toes

Notes

Be very comfortable with Standing Side Leg Hold before attempting this pose, as the need of the supporting arm to support and balance the weight of the body in an almost horizontal position and while transitioning into the pose makes it much more challenging than doing a leg hold standing.

Consciously engage the muscles of the whole body to provide a solid base for this pose

If this pose is too difficult, practice the pose without full legs extension in static isometric holds

5. Flying Compass Pose (Front Splits)

Skills required

Plank, Front Splits, Front Splits Frontbend, Standing Front Leg Hold

How to get into the pose

From a front lunge, straighten the back leg and place both hands shoulder width apart in front of the body

Place the bent leg on the nearest shoulder

Lift the opposite arm to the bent leg off the ground and grab the ankle or foot of the bent leg

Straighten the bent leg and extend the arm grabbing the leg accordingly

Open the chest as much as possible

Remember to point the toes

Notes

Be very comfortable with Standing Front Leg Hold before attempting this pose, as the need of the supporting arm to support and balance the weight of the body in an almost horizontal position and while transitioning into the pose makes it much more challenging than doing a leg hold standing.

Consciously engage the muscles of the whole body to provide a solid base for this pose

If this pose is too difficult, practice the pose without full legs extension in static isometric holds