After jor wrestlers practice dhakulis (somersaults/flips). There are several variations on this exercise and all types emphasize twisting rotations. When performed in competitive bouts these twisting rotations enable a wrestler to escape from his opponent’s grip.
To perform the most common dhakuli you start from a kneeling position in the pit. You lean forward and place your head on the earth. Then shift your weight from your knees to your head and neck. Standing briefly on your head, with legs bent, you twist so that you land on your knees facing in the opposite direction. This exercise requires a great deal of neck strength, and many wrestlers use their hands for balance and weight distribution.
Another dhakuli resembles a one-handed cartwheel. Standing in the pit you place your left hand on the earth. Flip your body over so that you land on your right shoulder and side. This procedure is reversed so that you get practice falling in a disciplined manner. A variation of this dhakuli is to jump and fall alternately onto each shoulder without using either hand for support.
In order to strengthen their necks, wrestlers practice “bridges” of various sorts. The most common bridge performed by Indian wrestlers is identical to the common Western form. You lie on your back in the pit, and lift your body up into a reverse arch using only your neck for leverage and feet for support. A variation of this is to lie on your back and arch off the ground enough so as to be able to roll over. As you rotate on the top of your head, your arched body rolls over and over. You cross your legs over so that you move in a circle around the axis of your head and neck.