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Yoga sequences7/25/2023 ![]() Poses 15: Turn Upside Down Uttanasana provides a calming, grounding posture before you transition into Handstand. I’ve included Triangle Pose in between the other standing balances to provide you with a strong and stable counterpoint. They have to stay active and responsive to help you maintain balance. These parts of your body in standing balances are equivalent to your hands, fingers, and forearms in Handstand. Notice all of the activity in your feet, toes, and lower legs. Allow your body to sway slightly and focus on breathing instead of becoming tense and rigid. These standing balances will get you in balancing mode. Poses 10-14: Establishing Balance Balancing in Handstand is hard unless you trained as a gymnast or cheerleader when you were a kid. By rooting down evenly through your fingertips and the circumference of your palms, you will imprint the work you will need to do with your hands in Handstand. Down Dog is included in this sequence to provide you the opportunity to focus on your hands and fingers. You have to learn to be mindful of and responsive with your hands in the pose. Pose 9: Connecting to Your Hands Your hands are the single most important component of balancing in Handstand. By practicing these shoulder openers, you will release restrictions and prepare your shoulders for the demands of Handstand. If your body is not well aligned from top to bottom, all of your muscles will have to work even harder to maintain the pose. If your shoulders are tight (specifically, ball and socket flexion and scapular lateral rotation), it will difficult to establish a vertical plum line. ![]() Poses 6-8: Shoulder Opening One of the hidden obstacles in Handstand is tight shoulders. Second, your core helps keep your pelvis stacked directly above your ribcage. First, your core helps you move the weight of your pelvis as you jump or press into Handstand. Your core plays two primary roles in Handstand. Poses 1-5: Core Connection The first five postures in this sequence will awaken all of your abdominal muscles, pelvic floor, and hip-flexors in preparation for the Handstand that is down the road. I hope this practice helps you feel more calm, confident, and strong in Handstand! Please let me know how it goes in the Comments below. Set the tone for balancing with standing balances.Įncouraging a connection to deep, rhythmic breath is a given-especially in sequences that include challenging postures. I like to include four preparatory stages when teach Handstand: 1. ![]()
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