Flexibility Workout

How to Handstand

Flexibility Workout

How to handstand

DemoExercise
Deep Plie
10x | 1 set
Deep Plie - Hold
30sec | 1 set
Side Lunges Bottom Swap
4x each direction | 1 set
Half Wood Chopper
14x | 1 set
Laying 1 Legged Hamstring Stretch - Progression
hold 30sec each side | 1 set
Laying 1 Legged Pancake Stretch
hold 30sec each side | 1 set
Runners Stretch
40sec each side | 1 set
Side Runners Stretch
40sec each side | 1 set
Lotus Wave Combi
10x & 30 sec each side | 1 set
1 Legged Lotus Forward Stretch
40sec each side | 1 set
Block assisted Middle Split with 1 Knee Bent - Straight Upper Body
20sec each side | 2 sets
Middle Split Slides
8x each side | 1 set
Middle Split on Back against Wall with Elastic
40sec | 1 set
Butterfly on Back
10x each side | 1 set











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Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.

Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated. Knees and hips in 1 horizontal line.

Place the entire foot of the bent knee on the floor. Fully lock and externally rotate the other leg. Flex your foot!

Knees locked. Back is straight. Look at hands guiding the movement up.

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

After the initial waves place 1 leg out towards the side and lean towards it. Push your bottom armpit towards the front.

Heel is as close as possible towards the hips. Straight knee is fully locked. Work on moving forward and not down.

Straight knee is fully locked to protect from injuries and faces the ceiling. Both knees and hips on 1 line. Rotate your hips to face forward and bring your upper body in a vertical position.

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.

Keep your knees fully locked to protect them from injuries.

Hips and shoulders stay squared. Feet stay close to the floor.