Twisted Tiger - From Prep to Flipping your Grip

Twisted Tiger - From Prep to Flipped Grip


I can promise you this isn’t as impossible as it seems - but it is an intense pose for both flexibility & strength. Why? Because you need shoulder mobility & rotation, hamstring & glute engagement, back strength & mobility, quad & hip flexor flexibility. All to do this one posture. .
With so much to think about one tip I ca give you is to isolate each of the different areas gradually building them together. If you’re stuck on this posture try breaking it down into the 5 variations I’ve given above - working on gradually building towards the posture safely and with full body awareness! .
.
Also click HERE for my warm up video and examples of each of the exercises above 😊 ⏩⏩
.
.
Tips: .
1 - Shoulders! - Reaching the arm back pull the elbow back last the head. Focus on wrapping the biceps in to the cheeks & the ribs pulling down & in so we don’t arch & open too much in the chest. This helps work the backward reach of the arm opening your shoulders.
.
.
2 - Active Reach - when approaching your twisted tiger go to grab the foot but DONT. Instead reach the heel towards the bum & reach the arm away and past the foot. This will activate your hamstring & glute and build strength in obliques & legs - supporting the spine.
.
3 - Active foot to head reach : lifting the leg begin reach the foot up and back towards the head using the hamstring and glutes. Activate the core by pulling belly button up & into spine. Keep the inner thighs pulling toward each other so you don’t wing the knee out to the side. This activates your active back flexibility building strength within your bend. .
4. Regular twisted tiger - this pose is great prep for the flipping the grip as you work everything else in the posture without the added stress of rotating the shoulder. Reach the foot back, kicking away from the hand, to lift the chest & extend.
.
5- Straps: to bridge the gap in your flipped grip you can also use a strap, hooking it round the foot. Kick away and engage as you would normally in tiger and then begin the rotate the elbow outward and up to the ceiling. Gradually work the hand up the strap closer to the foot!

Aurora BowkettComment