Contortion Retreat
(with Focus on Hypermobility)
At Casa Chango in Puerto Escondido, Mexico
Instructor: Amy Goh
November 8 – 15, 2025
One BIPOC Scholarship is available for this retreat. Apply here.
Spend a WEEK in PARADISE with new friends, the beach, delicious, fresh, local food, and learn loads of new skills!
During this retreat, you’ll receive a comprehensive approach to contortion training every aspect of the body in a sustainable and effective way. Whether you’re new to contortion and looking for a safe starting point or aiming to refine and advance your skills, our program is designed to meet the needs of all levels. With tailored progressions, we challenge every participant to grow at their own pace. In addition to contortion, our curriculum includes hand balancing, partner contortion, and skill sequencing. Tactile corrections and spotting will be available based on individual comfort levels (feel free to opt out at any time).
We will explore the key components of flexibility training, covering warm-ups, cool-downs, and how to open up the upper back, neck, hips, and lower back. You’ll also learn how to condition your body for contortion to ensure long-term sustainability in your practice. Active flexibility will be a focus, helping you achieve stunning lines, even when upside down. The retreat will feature a morning lecture followed by a three-hour practical training session in the cooler afternoon hours, where you’ll apply the theory learned in the morning.
Throughout the retreat, we’ll focus on foundational spine warm-up and cool-down techniques. We’ll dive into the topic of hypermobility, exploring its impact on training and the best practices for working with hypermobile bodies. The retreat will cover various contortion skills, such as cobra/teardrop, upper back and chest stands, needles, active leg flex, and all contortion inversions such as hand balance, crocs and elbow stands. We’ll conclude with a focus on sequencing and partner contortion. Special attention will be given to utilizing both the lower and upper core in all backbends.
An important educational component will address different forms of hypermobility, common challenges faced by hypermobile individuals, and the most effective ways to train with hypermobility in mind. Whether you are hypermobile yourself or work with students who are, this workshop is designed to provide valuable insights. Even if you’re not hypermobile, the knowledge shared will offer fresh perspectives on muscle engagement and creative problem-solving of common issues (ie. lack of serratus engagement, over-tension of the upper traps, overuse of the lower back and the like).
There will be options to take additional private lessons during the retreat at an additional cost, if students want more tailored support. These time slots will be more limited by nature and can range from 30min to an hour.
This retreat will have 2 daily classes.
MORNING CLASS 10.30am-11.30am
As not everyone can/ likes to train contortion in the morning, we will be concentrating on using mornings for lectures and conditioning.
Day 1: Intro To Contortion Topics covered include:
- What contortion training is and how it differs from flexibility training; different styles of contortion training (Mongolian, Russian, Chinese) and what style we will learn (mostly Mongolian)
- How to open up the upper, middle and lower back, hips as well as common misconceptions (ie. You can only bend naturally from your low back) – How fascia lines can be used to understand contortion theory (elongation vs. compression)
- Warming up and cooling down: why? Optimal ways to warm up/ cool down within time constraints.
- Different types of bodies and how we bend, how to use our strengths to our asset
- Longevity, age- doing contortion to an older age
- Cross-training contortion with other disciplines: how to do it optimally
Day 2: Training With Hypermobility:
- What hypermobility is and is not (hint: it is *not* just flexibility. Hypermobile people can be stiff, too)
- Types of flexibility (shape of joints, collagen-based, acquired hypermobility, neuromuscular connection)
- How it affects the entire body and brain (your entire nervous system)
- How to train with hypermobility + common hypermobile issues
- Why contortion? What considerations do we need to consider?
- Common issues: neck, shoulders, hips, lower back, lower core (pelvic floor, transverse abs, etc), smaller joints (ankles, fingers, wrists, elbows)
Day 3: How to train your nervous system:
- What is the stretch reflex and how do we work with it?
- How to utilize breath in training (different types of breathing)
- How to optimize counting/ number/ reps with focus on deepening
- Supporting core with breathing
- Good vs. bad pain and how to tell the difference
- Tricks for calming the nervous system down
Day 4: Handstand theory
- What exactly holds a handstand together? (Shoulder push + low abs engagement)
- Different types of handstands: Contortion snake + leg positions, classic contortion position, planches, Mexicans, one arms and straight
- The language of contortion handstands and how they work
- Why train contortion push ups?
- Straight handstands and when and why we should train them
Day 5: Duo Contortion and Transitions/ Creation
- Duo work: dos and don’ts
- What makes a good flyer + base
- Steps to get over fear of flying
- Different positions from basic to more advanced
- Transitions- ways to think about creating transitions of your own/ exploring movement
- Simple contortion transitions
AFTERNOON CLASS 4.00pm-7.00pm
Day 1: Intro to Contortion Foundations:
- Contortion conditioning
- Warming up entire spine: upper, middle, lower back, hips
- Cobra, bridge, splits and basic foundational tricks
- Handstands: basic shapes such as scorpion, split, snake
- Proper cool down
Day 2: Contortion tricks involving the upper body
- Warming up entire spine, but focus on neck, upper back and shoulders
- Different types of bridges and bridge variations
- Chest stands (face frame, headsit, deepening chest stand with props)
- Simple transitions
- We will cool down with some straight + contortion push ups
Day 3: Contortion tricks involving the lower body
- Warming up entire spine, but focus on hips and lower body
- Full Cobra, teardrop, flying cobra, half and full mountain, etc
- Transitions between shapes close to the ground (ie. cobra to chest stand, split to mountain, etc)
- We will cool down with some straight + contortion push ups
Day 4: Handstands, inversions, some duo work if desired
- All the handstands: scorpion, split, snake, teapot, banana, etc
- How to transition between shapes
- Croc variations and transitions
- Handstand transitions
- Push ups continued, more advanced transitions for those who want it
- Duo work if time permits
Day 5 Transitions and Duo Work
- Reviewing previous transitions and introducing new ones
- Some play time for creation
- Basics of flying and basing
- Basic flying and basing positions
The rest of our time can be spent eating amazing, healthy food, swimming in the warm ocean, reading in hammocks, and breathing the tropical air. There will be time to explore local markets and beaches as well as the local night life.
Flexibility Training Experience Required
While prior flexibility training is recommended, contortion experience is not required. A bridge and at least one set of splits (doesn’t have to be flat/ square, but should be close). Our program is designed to accommodate participants from various backgrounds, ensuring a challenging and enriching experience for everyone.
Daily Schedule Sample: Everything is optional!
- 8-9:30 am: Coffee, Tea and Breakfast
- 10:30am-12:30pm: Morning session
- 1pm: Lunch
- 2-3:30pm: Pool-time, siesta, relaxing
- 3:30pm: Afternoon Treat
- 4:30-6:30pm: Contortion
- 7pm: Dinner
- 8-10pm: Free time & evening activities
We will take you to our favorite beaches for swimming, surfing, snorkeling, and releasing baby turtles into the sea. Optional evening adventures include a bioluminescent lagoon & local night market.
Read more about our excursions here.
Space is limited, so sign up now!
Your Instructor
Amy Goh embarked on her journey into contortion and handbalance as an adult, taking her first steps at the age of 27. This later start allowed her to intimately understand the unique challenges of training in these disciplines as a mature individual. She founded Elastischool in 2020 with the goal of introducing students of all levels to the art of contortion. Over the years, she has honed her expertise in guiding both herself and a diverse range of students, from novices to professionals. Many of her students have even transitioned to pursuing contortion as a professional career.
Central to Amy’s coaching philosophy is a dedicated emphasis on cultivating strength and stability, particularly at the end of one’s range of motion. Her approach prioritizes injury prevention and ensuring that students train within their individual boundaries. Amy’s coaching philosophy is anchored in the pursuit of sustainability, aiming to establish a robust foundation of strength and flexibility to sustain a lifelong practice of contortion.
Amy maintains open lines of communication with fellow coaches, continually seeking the most effective techniques for training bodies of various types, including those with hypermobility, Ehlers-Danlos syndrome, or inherent stiffness. She firmly believes that the attainment of splits and backbends is within reach for individuals of any age, viewing contortion as a discipline that not only hones the physical form but also nurtures the mind. Through the gentle expansion and broadening of the mind, the body naturally follows suit.
Amy is super knowledgeable on not just contortion but bodily anatomy which makes her ability to troubleshoot incredible. Her cueing make sense for my brain and she’s able to explain things in a way that makes sense even to those who aren’t anatomical knowledge rockstars. She pushes you outside your comfort zone but very respectful of previous injuries and keeps you safe throughout your lesson. 10/10 recommend
Amy Scarlett Rosvally @thepolecomedian
Amy Goh is an excellent coach who goes above and beyond in teaching contortion while creating a friendly atmosphere. Amy breaks down technique into steps I can understand, and helps me train safer and better! I love that I can ask as many questions as I need to. Highly recommend both virtually and in person.
Kitty
Amy/ Elastischool is one of the few people I trust learning flexibility from because I learned that I have a hypermobile connective tissue disorder. Amy is neurodivergent so I like: the information that she shares generously; that she has thought about all the possibilities for contortion in her own body as well as for students (so I feel like I’m in safe hands); her integrity; the healthy mentality that she encourages towards training and art; and that she is exacting in her own practice and coaching methods.
Vania Chan
I’ve been working with Amy since 2020 and the amount of information and knowledge she has is astonishing. She has an all knowing/seeing eye and an ability to speak magic over ur movements. Nothing can get passed Amy. She’s taught me more than just flexibility though, I’ve learned to calm down, I’ve learned to breathe, I’ve learned about differences between pain and discomfort. I’ve also learned so much about myself and my relationship with my body and my soul. The first time I saw my feet coming toward my head in scorpion, my life was forever changed and all that came from my trust in the amazing coach and human/alien that is Amy. I would recommend her classes and workshops to anyone looking for a contortion coach that can provide consistency and building blocks for your own practice. Bonus: one of my favorite things about Amy is her constant learning to improve herself and her contortion/hand balancing skills. At any given day, you’ll see her working with her own coach, doing homework, and learning more and more about performing and perfecting her skills for the stage – always conditioning, always strengthening and always improving. It’s so inspiring to see and helped me to create my own discipline. When I’m feeling moody or sad and don’t want to train, I think… WHAT WOULD AMY DO. PUSH-UPS!!!! I started classes with Amy around two years after training contortion on my own, and my progress was incredible. Amy corrected a lot of bad habits I’ve had, and helped me bend without pain in my low back, which was a big issue for me back then. I think my favorite part was learning how to progress in lunges and hold my back leg, because lunges were always so uncomfortable for me. I’m really grateful for Amy’s presence in my life and her being my contortion inspiration and mentor ❤️
Alia
I’ve been working with Amy since 2020 and the amount of information and knowledge she has is astonishing. She has an all knowing/seeing eye and an ability to speak magic over ur movements. Nothing can get passed Amy. She’s taught me more than just flexibility though, I’ve learned to calm down, I’ve learned to breathe, I’ve learned about differences between pain and discomfort. I’ve also learned so much about myself and my relationship with my body and my soul. The first time I saw my feet coming toward my head in scorpion, my life was forever changed and all that came from my trust in the amazing coach and human/alien that is Amy. I would recommend her classes and workshops to anyone looking for a contortion coach that can provide consistency and building blocks for your own practice. Bonus: one of my favorite things about Amy is her constant learning to improve herself and her contortion/hand balancing skills. At any given day, you’ll see her working with her own coach, doing homework, and learning more and more about performing and perfecting her skills for the stage – always conditioning, always strengthening and always improving. It’s so inspiring to see and helped me to create my own discipline. When I’m feeling moody or sad and don’t want to train, I think… WHAT WOULD AMY DO. PUSH-UPS!!!!
@backbreakerb/ Brittany
Night Photo Shoots Available
Retreat Pricing (in USD):
| Room | Early Bird Price | Full Price |
| Shared Dorm (gender mixed) | $2150 | $2450 |
| Shared Private Room (2 friends sharing a room) 1 king size bed or 2 individual beds | $2350 | $2650 |
| Private Room with Shared Bathroom | $2650 | $2950 |
| Private Room with Private Bathroom | $2950 | $3250 |
| Private Room with Private Bathroom and Air Conditioning | $3250 | $3550 |
$500 Deposit is required to secure your spot.
Early bird price ends July 15, 2025.
Full tuition is due by October 1, 2025.
Rates refer to cost of one person’s tuition.
Couples must sign up together.
Rates refer to cost of one person’s tuition.
Couples/SO’s are welcome at an additional price.
What’s included:
- Ground transportation to/from the Puerto Escondido Airport (PXM) to our accommodations*
- Arrive on November 8. Depart on November 15.
- Accommodations for the duration of the retreat
- Daily meals – breakfast, lunch, dinner, dessert & snacks
- 2 Daily classes (4-6 hours total/day)
- Contortion photoshoot
- Evening activities
- Trips to local beaches and night market
- 24 hour use of Swimming Pool, Jacuzzi, and Community Spaces
- High Speed Starlink Wifi Internet
- Evening Jacuzzi soaks
Sweet Retreats has encouraged me to be a better version of myself both physically in the circus arts and also personally in my interactions with friends and the community. The instructors at Sweet Retreats are not only world class performers, they are also some of the most caring, beautiful, and authentic individuals. I’m so fortunate to have discovered this paradise of athletic endeavors, delicious food, unending laughter, and all within the gorgeous surrounding.
Liz Marotte, Oakland, CA
Questions? Email us at SweetRetreatsMexico@gmail.com.
Links for more information:
- Accommodations – room descriptions
- Meals and Food*
- How to get here. Info and advice on booking your travel to Puerto Escondido.**
- Weather in Puerto Escondido
- Testimonials
- Excursions
Discounts
- Sign up early to get the Early Bird Discount
- Sign up with a friend and get a $100 referral discount. (You get $100 discount for each person you refer to any of our focused retreats. No limits!)
- Sign up on our mailing list to find out about more discounts.
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*Food service begins with lunch on arrival day, and ends with breakfast on departure day. The food is amazing!
** Your taxi to/from the PXM airport is included if you arrive/depart on those designated days. See above for details
Cancellation Policy:
Deposits are non-refundable and non-transferrable.
Cancel more than 60 days before 1st day of retreat: 50% of your tuition paid can transfer toward a future Sweet Retreat within 18 months of cancellation.Cancel 30-60 days before the 1st day of retreat: 25% of your tuition paid can transfer toward a future Sweet Retreat within 18 months of cancellation.
Cancellations up to 30 days before the 1st day of the retreat will not be credited or refunded for any reason.
At the time of payment for your retreat, we strongly advise purchasing a travel insurance policy. Make sure your policy covers the full cost of the retreat fee, as well as unexpected cancellation, trip delay, losses and other risks. Also, consider protection for canceled or delayed flights, lost luggage, medical needs while traveling. Please bring the policy with you in case of emergency. Click here for IM Global Insurance. Click here for WanderWell Insurance.
See complete list of terms and conditions here.