Start with your head just off the floor and your hands underneath your forehead.Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Engage your core and create 1 straight line from your feet all the way through your neck.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.Flex your feet on the floor and keep them next to each other.Place your elbows right underneath your shoulders.
Keep your wrists connected with the floor at all times.Reach as tall as you can and cover your ears with your shoulders.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders.
Start with the palm of your hand facing upwards in front of you.Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.Keep your forearm around horizontal.
Gently stretch your wrists on the floor.Rotate, twist and move them to stretch them in each direction.Spend more time in positions where you feel less mobile or even stiff.Keep your elbows locked and hands shoulder wide apart.
Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.Take small and controlled steps with your hands facing towards the front.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Remind yourself how to do a Slide Away first. Lean your shoulders towards the front the get the feet off the wall and stabilize your handstand.Imagine you are in a toaster. You do no want to burn your glutes, knees or toes! Only pull your feet as close as your flexibility allows it.Externally rotate your legs in the straddle and diamond. Bring them to parallel as your legs are together.Keep your scapula elevated, elbows locked and and the weight in the fingertips at all times. Look at the space in between your hands and engage your legs!
Keep your hips and shoulders perfectly squared and parallel to the floor.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
When combining multiple shapes upside down it is important to stay calm. Move slowly and focus on 1 movement at the time! Do not try to outrun your balance. If you feel like you are losing control: stop, fix your position and only after move on!Time your hips and knees when moving between the straight handstand and the tuck. If you were watching this drill from the side the feet should travel down and back up on 1 vertical line.When your legs are together your feet should be in a parallel position. As soon as your legs open they have to rotate externally.Carry your legs into the straddle from the straight. The downward movement of the legs in combination with gravity will create momentum. The faster you go the harder it will be for your shoulders to stay elevated and your elbows to remain locked.
When combining multiple shapes upside down it is important to stay calm. Move slowly and focus on 1 movement at the time! Do not try to outrun your balance. If you feel like you are losing control: stop, fix your position and only after move on!Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top and in the tuck position it needs to be in parallel.Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
Externally rotate your legs in the straddle. Keep them parallel during the pike & straight handstand. Isolate the movement into the legs only. Move slowly and stay in control at all times. Do not fall into the pike handstand and avoid dynamically opening your legs into the straddle.Keep in mind that your leg should be parallel to the floor in the pike handstand but not in the straddle. Lower your leg as you transition from straddle to pike and lift it as you return.Keep your scapula elevated and on top of the center of your hands at all times. Do not push your shoulders open in the direction of your armpits.
Place your hands behind your head.Imagine you are in a toaster. You do not want to burn your elbows, chest, back or glutes. Do not rotate!Isolate the side bend between your last rib and the hip bones.Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.
Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.Externally rotate your feet on the floor, push your knees back and hips towards the front as you Plie down.Isolate the side bend between your last rib and your hips bones. Stay in the deep plie and do not allow your shoulders to rotate.Keep your shoulders low and far away from your ears.
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones!Make sure the distance between your armpits and the wall remains constant. Keep your shoulders stable in between your hands.Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.Only allow your feet to touch the wall and push your legs open fully. They must create one solid structure with your hips.
Push your legs open as much as possible but only pull the feet in towards your hips as much as your flexibility allows. Only your toes should be touching each other.Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Imagine you are in a toaster. You do not want to burn your knees or shoulders. Do not rotate!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Push your legs open as much as possible but only pull the feet in towards your hips as much as your flexibility allows. Only your toes should be touching each other.Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Imagine you are in a toaster. You do not want to burn your knees or shoulders. Do not rotate!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Start by looking at your hand. Then bring your shoulder slightly towards the outside to align it with your hand. On the way back look at the spot between your hands first and then bring your shoulders back to the middle.Lock your elbows, push out tall and work on staying in control at all times!Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
Start by looking at your hand. Then bring your shoulder slightly towards the outside to align it with your hand. On the way back look at the spot between your hands first and then bring your shoulders back to the middle.Lock your elbows, push out tall and work on staying in control at all times!Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.When your hands moves the body should be completely immobile.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.When your hands moves the body should be completely immobile.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Look at the block hand, keep your block elbow bent and transfer on top. Your hand, shoulder and opposite hip should be in 1 vertical line.Place your floor hand close to the block to make getting on top of it easier.Film yourself from the back and watch the tape between sets to check on your form and increase upside down body awareness and coordination.Push your legs open actively to lock them in the full straddle.
Squeeze your legs together. This is the first priority! Make sure to use a flat and even wall and wear slippery socks.Align your supporting shoulder and opposite hip through side bending on top of your supporting hand in each step.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.
Before pushing up align your block hand, shoulder and opposite hip. For this bend your block elbow and bend towards the side between your hip bones and the last rib.The push needs to come exclusively from the block arm and should only be vertically. Your body should not change its general position during the climb.The free hand is for balance only. Only slide up on the fingertips when you can not reach the floor with a flat hand anymore.Stay focused and go slow on the downward motion of the climb and keep your opposite hip on top of the supporting shoulder. The only thing in your body changing here is the supporting elbow!
Start in a well aligned handstand with your hands about shoulder width apart, elbows locked and scapula fully elevated. Lean your shoulders towards the front keeping your core perfectly engaged. The straight line from the back of your head all the way to your feet should never be broken.Stay fully elevated in your shoulders and protract slightly as you are leaning towards the front.Return to a perfectly straight handstand in between each rep with your shoulders open and fully elevated. Avoid bending your elbows and stay in control of your handstand at all times.
Place a yoga block, high pillow, books or really anything else between your hands to decrease the range of motion your head travels.Aim your head further towards the front and embrace the angle change in your body. Your legs and upper body should balance each other with your hips perfectly on top of the hands.Focus on your handstand after the push up. Align your shoulders, hips and feet on top of the center of your hands, elevate your scapula and stay fingertip heavy.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.
Aim your head further towards the front and embrace the angle change in your body. Your legs and upper body should balance each other with your hips perfectly on top of the hands.Go as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.Engage your legs! They make up a significant part of your handstand. Lock your knees, point your feet and squeeze the water out of them.
In each rep place your head on the floor just in front of your hands and release pressure form your arms.Bend one of your knees and place the foot against the wall. Use this for stability and to create distance between you and the wall. Alternate the wall leg either between reps or sets.Keep a straight line between your head and the foot that is not touching the wall but allow this foot to move away form the wall to bring the body into an angle. Move pressure from your shoulders into your upper chest.Your upper body should travel down and back up on the same line. Keep your back straight. Make sure not to look at your hands and not to push your shoulders towards your armpits on top.