L3 | Splits & Backbends (33 Min)

Deepen your flexibility and expand your range in this focused 33-minute session dedicated to splits and backbending techniques. At Level 3 intensity, you'll actively build strength and control while safely exploring deeper mobility. Perfect for dancers, performers, and movers aiming to refine their lines, enhance spinal flexibility, and achieve greater precision in challenging postures.

Expect:

• Active flexibility drills for splits preparation

• Progressive backbending sequences

• Strength-based mobility exercises

• Clear cues for alignment and safety

Class content:

Intro
00:35 Acclimation
3:14 Mat: Lunges & Shoulders
5:04 Standing: Dynamic Warm-Up
7:30 Centre Half-Split Lunge & Hinge Sequence
11:14 Hand to Foot Balancing Sequence (Ashtanga inspired)
14:28 Cossack Squat Sequence
16:41 Cobra waves w/Toes to Head
18:30 Floor Stag Sequence
20:02 Centre Split Sequence
22:10 Glute Bridge Sequence
23:20 Dancer Bridge Waves & Performance Split Sequence
26:39 Split Lunge or Level Up to Split Sequence
31:07 Standing Split from A Frame/Downward Dog
32: 51 Cool Down & Close
Thank you!

You may review the full Waiver and Release of Liability and Service Agreement before participating in this video. A few reminders:

• You are responsible for your own physical, mental and emotional well-being and actions during the course of the Services.


• You understand that there is a risk of injury in participating in this session.

• The recordings you have access to are available for members only and should not be shared with anyone else. Screenshots are also kindly asked not to be taken.

• Affirmation of Health: By participating in any Activities with BLK Yoga, you affirm that you have sought medical advice regarding your fitness or are certain of your ability to engage in the Activities.

• Please make sure that the space that you are training inand the equipment that you use is safe.

• Release, Waiver and Indemnity: You hereby release, hold harmless, indemnify and waive any claims against BLK Yoga, BlK Works Inc, and Bronwen Kettleson with respect to any and all liability and damages incurred during, or in any way associated with, your participation in the Activities with BLK Yoga, BlK Works Inc, and Bronwen Kettleson, however caused, including as a result of the Released Parties’ negligence, including but not limited to damage to or loss of personal property, personal injuries, death, illness, or any cause of action related to premises liability.