The gradual, controlled descent from standing to bridge is a foundation of the contortionist’s basic repertoire. It is more than just a transition, it is a means to build your strength, improve your spinal control, deepen your flexibility, and warm up your back quickly and effectively without pain or compression. There are many approaches to the standing backbend, but our absolute favorite from a training perspective is the Waterfall Backbend (so named by our friend Jonathan Nosan over at Contorture). As a sequel to our post The Curse of the Bendy Back we wanted