This intermediate-advanced tutorial walks you through targeted drills to prep your body for needlescales. Exercises include: - lunge variations - chair stretches to work on thoracic and cervical flexion and extension - yoga ball-assisted lumbar and cobra curls - wall-assisted needlescale It is recommended that you warm up with any additional exercises you may need before doing backbends. Equipment needed: yoga ball, chair, light weight (dumbbell, weighted ball, ankle weight, etc), 2 yoga blocks, wall space, non-stretchy ankle strap

Stiff legs? Follow along with this video to work through your full range of motion. We will work on hip rotations, hip flexion/extension, leg adduction/abduction, and flow through some stretches. Equipment needed: Mini band, 2 yoga blocks

Strengthen your posterior chain for backbends with this follow-along tutorial. We start with exercises to prime your glutes before diving into cobra and superman lift variations. The large loop band exercises will teach you how to use leverage to access your mid and upper back and help you improve your penche for needlescales, handstand split presses, and aerial tricks. Equipment needed: Yoga Blocks Large Loop Band

Equipment needed: - Light dumbbell (1-5lbs) - Foam Roller - 2 Yoga blocks Follow along with this beginner-friendly tutorial to warm up for backbends. This video incorporates exercises to strengthen your internal and external shoulder rotation, increase your T-spine rotation, and smooth out your full range of shoulder rotation. These exercises can also be incorporated into your pole/aerial or handstand warmups.

Feeling stuck in your middle splits? Follow along in this guided tutorial to warm up your body before going into drills to strengthen your abductors, adductors, quads, hamstrings, hip flexors, and glutes for your middle splits. Exercises include: - Mobility drills to warm up your joints and prep for increased range of motion exercises - Resistance band exercises to build abduction strength - Hip and adductor stretches that incorporate anterior and posterior pelvic tilts to ease your body into a deeper stretch, while also activating the proper muscles to hold your frog and middle split - Kintortion exercises focused on building strength in your middle splits - Explanations on how to work towards entering your middle split from a seated straddle on the ground This tutorial is perfect for those who are starting out as well as individuals who are seeking to build strength and comfort in their middle splits. Equipment needed: large loop band, 2 yoga blocks, wall space

This tutorial is for those who want to start working on lowering down to bridge from standing or those who want to build more control in their waterfall bridge. We will work on building the foundations for a strong waterfall bridge, also known as a drop back. It is recommended to be able to hold a bridge for 30s and have the strength to walk the hands and feet forward and backward in a bridge. Follow along with this tutorial as you are guided through a warmup sequence to prep your shoulders and wrists for bridges. Prehab focused exercises are introduced to prime your muscles to go into your backbends. The tutorial also covers Kintortion drills and other exercises to help you work on your neck extension and overhead shoulder mobility. After completing your bridge warmup, you will be guided through the components of a waterfall bridge. Drills emphasize transferring weight between the hands and feet, shifting the hips to find the counterbalance, and learning to stay balanced on your feet. Equipment needed: 2 yoga blocks and wall space.

Want to learn handstands, but don't know where to start? This tutorial covers some basic alignment drills to learn how to stack your hips over your shoulders in a handstand. The drills will also help you build strength in your shoulders and core to hold a solid handstand. Learn to twist out of a handstand to feel more confident doing drills with your stomach to the wall or eventually doing freestanding handstands. This tutorial is recommended for beginners or individuals who are struggling to find their straight handstand line. Equipment needed: Chair, wall space

Ready to tackle handstands? If you want to find a better float and learn control, this tutorial is for you. Learn drills to help you test your shoulder stability in your handstands and build a stronger base. Work on your tuck jump and handstand reverse press. Some of the drills in the video are off the wall, but you may face the wall if you are not comfortable twisting out of a handstand. Equipment needed: 4 yoga blocks, wall space