❤️ Heart of Handstands
10-min Handstand Practice
🧿 Mechanics of the Hop
✨ Main Focus: base of the palms, ball mounds of the feet and the core.
⚡️Special Attention:
Pushing back with the palms, and pushing forward with the balls of the feet and big toes…
Creates tension, which is regulated by the contract/release relationship of the core in the center.
Which are the “bandhas,” or abdominal locks 🔒 in Yoga.
🐳 Part 1:
Inhale - high onto the balls of the feet, with heels up —>
Push away from the earth & round the back to create more space for the shoulders.
Exhale: slowly lower heels to the earth and relax the shoulders.
🐳 Part 2: Roll thru to plank —> raise the heels a quarter higher with each roll thru.
Again, make sure to push away from the earth & round the back.
Create space and extend a few inches out of the shoulder girdle.
Don’t let the shoulders drop.
🚵♀️ We strengthen the shoulder girdle to act more like shock absorbers.
By pushing with the palms back, and ball mounds forward - the tension created and regulated by the core:
✨Creates greater control with slower, and more fluid movement.
🐳 Part 3: Downdog —> Knee to Nose & Single-Leg Downdog
These three are done to round the back, strengthen the core, and begin to get the shoulders and hips more vertical.
🌊 Now, we have a fluid, wave-like spinal motion connecting the balls of the feet, through the core & back, all the way to the shoulders and hands.
Part 4: You’re ready to put it all together in practice, and work on the mechanics of your hop ❤️
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