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Flexibility Workout

How to Handstand

Flexibility Workout

How to handstand

DemoExercise
Alternating Plie
4x each direction | 1 set
Half Split
40sec each side | 1 set
Half Split Push Out
30sec each side | 1 set
Walking Pike
40sets | 1 set
Standing 1 Legged Pike Stretch
40sec each side | 1 set
Standing Diagonal 1 Legged Pike Stretch
40sec each side | 1 set
Runners Stretch
40sec each side | 1 set
Side Runners Stretch
40sec each side | 1 set
Walking Dog
8x each side | 1 set
Half Middle Split
10x each side | 1 set
Hip Opener
10x each side | 2 sets
Middle Split Slide to Kick
8x each side | 1 set
Middle Split with Both Knees Bent - Active
40sec | 1 set
Widest Pancake
40sec | 1 set
Assisted Middle Split at Wall
30sec | 1 set
Pancake Rondes
8x | 1 set
Middle Split Pulses on Back
20sec | 2 sets











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Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

Hips & Shoulders squared and parallel to the floor. Lower back is straight. Careful not to slip into an anterior pelvic tilt. Start with your front knee over your front heel. From here gently pushing it outwards without changing the position of your hips.

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!

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 and shoulders squared. Squeeze shoulder blades behind to open the chest. Back is sligthly arched. Anterior pelvic tilt! Belly button touches leg first!

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

Hips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back!

Both knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.

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.

Keep your upper body parallel to the floor. Lean your hips back against the wall. Place your elbows on the chair for reduced pressure.

Arch your lower back. Externally rotate your legs!

Feet and hips are in 1 straight line. Keep your back straight! Externally rotate your legs