Many Jiaren reported that they were very afraid to leave the wall when they first practiced hand inverted standing.
It seemed that they would fall without the wall! In fact, you are always afraid to practice off the wall, which proves that the core control of your body and the strength of your shoulders and arms are not enough.
When you have strong enough control over your body, it is also logical to leave the wall.
Today, Xiaobian organized a complete handstand practice sequence, including from warm-up to strengthening the core, shoulder and arm strength.
The tutorial is very detailed.
Keep practicing, and you can no longer rely on the wall! Action 01.
King Kong sits, swings his hands, moves his wrists for 20-30 times, then presses his wrists forward on the ground, and the center of gravity of his body is backward.
Stretch the inner side of his forearm and stay for 8-10 breathing actions 02.
Clench his hands with fists and move his wrists inward and outward with breathing for 15-20 times.
Action 03.
Cat cow ready, shoulders vertical, wrists with breathing, Move the shoulders up and down, retract the shoulder blades downward, close to the spine, move the shoulder blades upward, keep away from each other, practice 15-20 times, enter the inclined plank, do the same exercise 15-20 times, exercise 04, enter the downward dog pose from the inclined plank, adjust 3 breaths to cooperate with breathing, straighten the hips, lift the right leg backward, exhale, bend the knee forward, find the chest, inhale and restore each side, keep dynamic practice for 12-15 times, action 05, enter the downward dog pose, exhale with the thigh vertical to the ground, Tighten the core, fully extend the spine, inhale, and slowly feel the armpit chest stick to the ground for 8-10 breathing movements 06.
Withdraw from the small dog pose, kneel on the ground, straighten the spine, and fully open the chest to stay for 8-10 breathing movements 07.
Move the body’s center of gravity forward again, enter the inclined plate, support the ground with the right hand, exhale with the left hand on the side of the left leg, tighten the core, turn the hips up and down the dog pose to restore the single arm inclined plate, Practice 5-8 actions 08.
Withdraw from the inclined plank and slowly return to the standing mountain pose with both hands towards the legs.
Now exhale at the end of the yoga mat and tighten the core.
Enter the downward dog pose with both hands upward, bend your elbows outward and press down, inhale, restore the mountain pose and repeat 5-8 actions 09.
Lie prone on the yoga mat, prepare an extension belt, grasp the extension belt with both hands forward, exhale wider than shoulder width, tighten the core, move your hands backward to inhale and tighten the core, Move your hands forward and repeat 8-10 actions 10-11.
Lie on your back on the ground, tighten the inside of your legs, lift them off the ground, tighten the core, keep your waist and back close to the ground, keep your shoulder blades off the ground, straighten your hands on both sides of your body, tighten your abdomen, keep static for 5-8 breaths, continue to raise your legs, straighten your hands back, keep your core tightened, feel your abdomen tighten, your waist and back completely compact the ground, and stop for 8 breathing actions 12 Adjust the distance from the wall and stick your feet to the wall to form an L-shaped left leg stepping on the wall.
Straighten your right leg and stay for 3 breaths before changing your legs.
Pay attention to start the shoulder, arm and core strength to practice repeatedly for 5-8 times to establish the feeling action.
13.
It is recommended to practice against the wall in this step to ensure the safety of the practitioner.
Push the ground with both hands and tighten the core.
Put on one leg first and bend the knee with the other leg, You don’t have to straighten your legs.
After you find the feeling, you can slowly try to straighten your legs tips: hypertension, high intraocular pressure, beginners are not recommended to practice handstand, and senior practitioners are also recommended to be guided by professional yoga teachers! The content originates from the Internet and the copyright belongs to the original author.
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