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Flexibility Workout

How to Handstand

Flexibility Workout

How to handstand

DemoExercise
Dead Bug Circles
10x each direction | 1 set
Cleopatra
8x each side | 1 set
Cleopatra - Hold
30sec each side | 1 set
Knee to Side Warm Up
30sec each side | 1 set
Walking Pike
30steps | 1 set
Standing 1 Legged Pike Stretch
40sec each side | 1 set
Standing Diagonal 1 Legged Pike Stretch
40sec each side | 2 sets
Laying 1 Legged Hamstring Stretch - Progression
8x each side | 1 set
Laying 1 Legged Pancake Stretch
6x each side | 2 sets
Runners Stretch
40sec each side | 1 set
Side Runners Stretch
40sec each side | 1 set
Runners Stretch Slides
6x each side | 1 set
Half Middle Split
10x each side | 1 set
Hip Opener
10x each side | 1 set
Middle Split with Both Knees Bent
1min | 1 set
Middle Split Slides
8x each side | 1 set
Widest Pancake
45sec | 1 set
Middle Split V-Ups
10x | 1 set
Passe Developpe on Back
5x each side | 1 set











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Pull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times

Hips and shoulders squared and parallel to the floor. Use your back muscles to rise up. Work on moving the arch from your lower back into your hips.

Hips and shoulders squared and parallel to the floor. Use your back muscles and work on moving the arch from your lower back into your hips.

Hips & shoulders squared and parallel to the floor. Gently push your bent knee down towards the floor. Lower back is straight. Shoulders down. Keep your straight leg locked and facing towards the ceiling

Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.

Knees locked. keeo your hips and shoulders squared and parallel to the floor.

Turn 1 leg out towards and move the foot towards the side. Keep the other foot facing front. Work on arching your lower back!

Pull your bent knee towards your chest. Hold the knee there and fully locked it. Do not move the knee away from the chest while extending it. Hold the position with the straight leg for a moment. Do not externally rotate either leg. Keep your hips and shoulders squared.

Hips and shoulders stay squared. Do not externally rotate the bottom leg. Pull the bent knee up towards the chest and out sideways towards your armpit. Do not allow the knee to move away from this position while you extend it.

Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked

Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked

Hips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.

Both knees, standing foot and pubic bone in line. Move side ways only.

Both feet pointed. While pushing hips back simultaneously push chest towards the floor

Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get comfortable.

1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.

Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round.

Knees are locked. Externally rotate the legs as soon as you open them. Bring them back to parallel when they are closed

Externally rotate the working leg. Keep your shoulders and hips parallel to the floor.