On the way to yoga, you should pay attention to Chin stand handstand either in yoga or in yoga
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Chin stand handstand needs to open the back, hips and shoulders
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It requires balance, strength and flexibility
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Take your time and do everything
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You don’t need to do the final asana version all at once
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From the following 11 individual flow sequence, step by step, open shoulders and hips, establish balance and core strength, and finally come to Chin handstand
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Don’t worry, keep practicing every day, keep any posture that you find very difficult, deepen practice every day, and finally you can do it! 1 square pose starts with square hip opening
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Sit up straight, then bend your knees, align the upper knee with the lower ankle, and align the lower knee with the upper ankle
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It’s difficult to align at first
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Even if you can’t touch it together, you can put a blanket between your knees and ankles
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If you can aim, you can move your hands forward and touch your elbows to feel the complete opening of your left and right hips
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Note that the upper and lower ankles must be hooked back to protect the knees and ankles
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Hold five breaths, then switch sides
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Once the hips are open, do the new moon of the twelve Hatha Sun Salutations
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Start from standing, inhale, fold your hands up, exhale down, inhale your left leg back to the sprint, point your left foot back and knee, sink your hips, and lift your arms up and close
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Then release both hands, support the ground on both sides of the front feet and push to the downward dog pose
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3
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Eight body throw to the ground, push forward from downward dog to inclined plate, and then exhale and land on the knee, chest and chin
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Inhale and push your hands to snake pose, lifting your shoulders and chest
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Exhale to downward dog pose
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4 one legged downward dog pose
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Note that this is a flowing sequence, not just the single pose in the figure above
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You should look carefully
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From downward dog pose, inhale, lift your right leg up and back, bend your right knee, open it outward, and open your hip
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Then exhale, move your right foot forward between your hands, step on the ground, bend your right knee, cover your left knee, and keep your left toe on the ground
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Sink your hips, put your hands together and lift them above your head – Crescent
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Exhale, hold your hands on the ground, move your left foot forward and close your right foot together, hold your hands at the back and coccyx, and fold down
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Loosen your hands, naturally droop, come up with your spine section by section, stand up with your back arched, inhale, put your hands together and lift them to your head
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Exhale, fold down and repeat on the left
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Do this flow exercise 3-5 times
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(in fact, this is an exercise of Hatha’s twelve Sun Salutations.) 5 finish the above Sun Salutations in camel pose, come to cat pose, and then come to your favorite backward bending pose
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Bridge type, wheel type, locust type, bow type and camel type (as shown in the figure) are all good choices
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Choose at least 3 different backward bends, each holding 5-10 breaths
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Cat change is reflected in that your back is open to activate your core
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Come to the four legged bench, then straighten your right hand forward and your left leg back
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Bend your left knee, grab your ankle with your right hand and open your shoulder
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Hold five deep breaths
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The tiger variant loosens the ankle, inhales, straightens the right arm forward and straightens the left leg back
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Exhale, bring your knees forward to the tip of your nose, and bring your navel back to your spine
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Do it 10 times, and then repeat the cat variant → tiger variant on the left
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Now, your core is activated, your hips, shoulders and back are open, and try to come to the prepared version of Chin handstand: two bricks are shoulder width away from the front of the mat
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First come to the four legged bench, press the ground with both hands, touch the back of the brick with the tip of your fingers, bend your elbows and clamp both sides of your ribs
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Put your knees, chest and chin gently on the mat and put them on the brick above your shoulders
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Lift one leg up the flower board
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Or you can do the same as the picture below, with one leg bent and knees on the ground and the other leg raised up
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Take 5-10 deep breaths
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9 one leg supported chin handstand 1 if it’s easier for you to put your shoulder on a brick like handstand, try not to use bricks: fall down from the inclined plate, touch the ground on your left knee, chest and chin
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Then lift the right leg up and the inner thigh up
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10 one leg support chin handstand 2 bend the left knee, the knee touches the ground, and the left foot palm supports the right thigh
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11 chin handstand when you feel your back open and ready, lift your left leg up and close to your right leg
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Stay comfortable here for a little longer, and then come to baby style to relax for 5 breaths
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When you’re done, do some twists to relax your back
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The following picture is high energy, because people put their chin off the ground! The road is long and long, and the Jia people are looking up and down
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☟▼ teacher wechat ▼ recent good Wen ▼ today’s Yoga people are watching.
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