Sundays at VRV3 StudiosREQUIREMENTS:
Fish flop Comfortable splits in all directions Dropping into a backbend on two feet and standing up Forearm stand RECOMMENDED: Back walk-overs and kick overs Split rotations Leg scales Chin stand Handstand (straight and contortion, no wall) *** If you are unsure if this class is right for you please contact Ash directly *** |
Slither is a dance class for humans who practice the art of contortion. Slither is NOT a contortion or a yoga class. Slither is a dance class incorporating contortion. We use foundational contortion poses, acrobatic movement, and fusion dance to build choreographed contortion dance phrases, sequences, and routines.
Slither Dance 🐍 4:15 - 5:15 All levels and intro for Contortionography This one hour class is perfect for aspiring contortionists. Slither Dance is an ideal place to start working dynamic movement into foundational contortion poses! In this class, students work on body undulations, isolation, and waves while in foundational contortion poses, laying the foundation to add choreography to your contortion practice and sequences. Slither Contortionography 🐍 4:15 - 6:15 Upper levels, Slither Dance required This two hour, two part class is intended for established contortionists looking to work dance and choreography into their contortion practice. Students can expect to spend the first hour practicing foundational contortion poses along with body undulations, isolations, and waves. The second hour promises to explore movement pathways between contortion poses while collaborating on and incorporating exclusive sequencing and choreography by Ash Rex! |
In person or on Zoom |
Available exclusively with the San Francisco Circus Center! Take class with Ash online or in person Monday - Thursday:
Circus Stretch Splits Backbends Beginning Contortion Use promocode ASHREXTRAINS for $10 off your first class! |
In person or on Zoom"The most important thing I like to tell all of my prospective private students is my intention as a private instructor. Flexibility training is a very personal experience. The challenge of flexibility, especially contortion training, is not just physical. My intention as a private instructor is not only to act as a professional eye to ensure safety and progress, but also to help hold you accountable to your goals, assist in developing the discipline required for healthy training, and to act as a mental and emotional guide through the training process." - Ash Rex
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Personalized training programs:
Your personalized training program begins with a 1 hour initial intake and interview. During this time we will discuss your current state of activity, diet, hobbies and habits, availability, goals, limitations, and expectations. We will also move through some simple range of motion exercises to assess your current mobility. With the info we gather during your intake, together we will set smart goals (specific, measurable, achievable, realistic, and time bound) to keep your training on track and positive. Ash will then develop a training program for you to keep and practice on your own time. We finish the process in a 1 hour training program review in which we detail your programs, answer questions, and take pictures for progress. Each package includes your 1 hour initial intake, your personalized training program, and 1 hour follow up training session. Additional training, online or in person, sessions available! Private training: One-on-one training specific to your body and your goals. Sessions are typically one hour long and include individualized active flexibility exercises, various stretch techniques, hands on adjustment, active range of motion drills and even massage. All private lessons begin with an initial check in conversation about recent activities, injuries, stress, diet, and things that may impact your ability to train to the best of your ability and focus on your movement. |
Workshops
Book a workshop with Ash for your studio, students, or friends!
2 workshop available as a 4 week series. Classes for both workshops begin with a brief Q&A followed by a group warm-up sequence tailored for the students. The majority of class time will be practicing and fine tuning technique, form, strength, and balance. Each class will end with a 10 minute conditioning and cool down.
Following classes students will be sent individualized homework designed to meet their specific needs. Students are expected to practice during the week in preparation for the next class. Each week classes and homework will ramp up in technique and strength driving students toward their goals!
This 4 weeks series is custom to the needs of the students enrolled and designed with the intention for students to meet their goals. Students are expected to attend all classes and practice outside of class. Adults only.
Trust Dropping Back
Sometimes the biggest obstacle for dropping back into our back bend is trust - that you will catch yourself, that the ground will be there, that you CAN stand up! In this 4 week series students will meet with Ash Sunday mornings for a 1 hour class to practice and perfect the art of dropping back into a back bend and standing up. Students can expect to learn foundational techniques ranging from traditional contortion to modern acrobatics, yoga, and dance. Students will also be assigned out-of-class work specific to their personal needs with the goal of perfecting this skill by the end of the series.
Forearm Stands and T-rex hands!
Do your hands swing in and “t-rex” when you practice your forearm back bend or forearm stand?! In this 4 week series students will meet with Ash Sunday mornings for a 1 hour class to drill, practice, and perfect alignment in this coveted pose. Students can expect to learn foundational techniques ranging from traditional contortion to modern acrobatics, and yoga. Students will also be assigned out-of-class work specific to their personal needs with the goal of perfecting this skill by the end of the series.
2 workshop available as a 4 week series. Classes for both workshops begin with a brief Q&A followed by a group warm-up sequence tailored for the students. The majority of class time will be practicing and fine tuning technique, form, strength, and balance. Each class will end with a 10 minute conditioning and cool down.
Following classes students will be sent individualized homework designed to meet their specific needs. Students are expected to practice during the week in preparation for the next class. Each week classes and homework will ramp up in technique and strength driving students toward their goals!
This 4 weeks series is custom to the needs of the students enrolled and designed with the intention for students to meet their goals. Students are expected to attend all classes and practice outside of class. Adults only.
Trust Dropping Back
Sometimes the biggest obstacle for dropping back into our back bend is trust - that you will catch yourself, that the ground will be there, that you CAN stand up! In this 4 week series students will meet with Ash Sunday mornings for a 1 hour class to practice and perfect the art of dropping back into a back bend and standing up. Students can expect to learn foundational techniques ranging from traditional contortion to modern acrobatics, yoga, and dance. Students will also be assigned out-of-class work specific to their personal needs with the goal of perfecting this skill by the end of the series.
Forearm Stands and T-rex hands!
Do your hands swing in and “t-rex” when you practice your forearm back bend or forearm stand?! In this 4 week series students will meet with Ash Sunday mornings for a 1 hour class to drill, practice, and perfect alignment in this coveted pose. Students can expect to learn foundational techniques ranging from traditional contortion to modern acrobatics, and yoga. Students will also be assigned out-of-class work specific to their personal needs with the goal of perfecting this skill by the end of the series.
Education and Experience
A contortion practice that started by mimicking Cirque du Soleil as a little girl, a yoga practice that guided her as a teenager. As a Nationally Certified Massage Therapist, Ash was able to develop her passion for anatomy, physiology, and kinesiology. This study of the human body formed the foundation of both her training and teaching. In 2019 Ash worked as Assistant Director & Instructor for Catie Brier's Contortion Intensive, the program in which she once studied.
Training for movement and body awareness is ongoing. Ash has trained with some of the most influential movement professionals in the United States:
Functional Range Conditioning Mobility Specialist 2020
Catie Brier's Contortion Intensive at SF Circus Center 2016 & 2017
200 hour YOGAMAZÉ yoga teacher training with Rocky Heron
Extreme flexibility with Johnathan Nosan's Contorture program
Modern contortion performance with U.S Aerial Championship 2nd runner up Stephanie Bailey
Mindful Contortion with Micah Walters
Mongolian contortionist and coach Serchma Byamba
Has bendy, will travel.
Training for movement and body awareness is ongoing. Ash has trained with some of the most influential movement professionals in the United States:
Functional Range Conditioning Mobility Specialist 2020
Catie Brier's Contortion Intensive at SF Circus Center 2016 & 2017
200 hour YOGAMAZÉ yoga teacher training with Rocky Heron
Extreme flexibility with Johnathan Nosan's Contorture program
Modern contortion performance with U.S Aerial Championship 2nd runner up Stephanie Bailey
Mindful Contortion with Micah Walters
Mongolian contortionist and coach Serchma Byamba
Has bendy, will travel.