Many Ghanaians reflect that when they first practice handstand, they are especially afraid to leave the wall.
Without the wall, they seem to fall! In fact, you are always afraid of practicing off the wall, which proves that your core control power of your body and the strength of your shoulders and arms are not enough.
When your control power of your body is strong enough, it is natural to leave the wall.
Today, we have arranged a complete set of handstand exercise sequences, including warm-up to strengthen the core, shoulder and arm strength.
The tutorial is very detailed.
You can no longer rely on the wall if you keep practicing! Action 01.
Sit in Vajra, shake your hands, move your wrists 20-30 times, press your wrists forward, press your body’s center of gravity back on the ground, stretch the inner side of your forearms, stay 8-10 breaths.
02.
Hold your hands, and move your wrists 15-20 times in and out with your breath.
03.
Cattle and Ox style preparation, with your shoulders vertical and your wrists with your breath, Shoulders move up and down, shoulder blades retract close to the spine, shoulder blades fully move up and away from each other 15 to 20 times, enter the inclined plank and do the same action for 15 to 20 times 04, enter the downward dog pose from the inclined plank, adjust 3 breaths to cooperate with breathing, hips straighten, lift the right leg backward, exhale, bend the knee forward, look for the chest, inhale and restore each side to maintain dynamic practice for 12 to 15 times 05, enter the downward dog pose, and exhale vertically from the thigh to the ground, Tighten the core, fully extend the spine and inhale, slowly feel the armpit chest stick to the ground for 8-10 breathing movements 06.
Exit from the small dog style, kneel on the ground and straighten the spine, clasp your hands on the back and breathe, fully open the chest and stay for 8-10 breathing movements 07.
Move forward again, enter the inclined plate and support the ground with your right hand, tighten the left hand on the side of the left leg, and turn the hips up and down in the dog style to restore the single arm inclined plate, Practice 5-8 movements 08.
Exit from the inclined plank and slowly return your hands to the standing mountain pose in the direction of your legs.
Now tighten the exhalation core at the end of the yoga mat.
Enter the downward dog pose with your hands upward and bend your elbows outward.
Inhale.
Repeat 5-8 movements 09.
Lie down on the yoga mat.
Prepare a stretch belt.
Both hands grasp the stretch belt forward.
The width is wider than the shoulder width.
Exhale and tighten the core.
Both hands circle backward to inhale and tighten the core, Repeat 8-10 movements with hands moving forward 10-11.
Lie on the ground, tighten the inside of your legs and lift them away from the core of the ground.
Keep your back close to the ground.
Keep your shoulder blades off the ground and put your hands straight on both sides of your body.
Keep your abdomen tight and static.
Keep 5-8 breaths.
Keep your legs up.
Keep your hands stretched back and your core tight.
Feel your abdomen tighten and your back fully compact the ground.
Stay for 8 breaths.
12 Adjust the distance between your feet and 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 leg.
Pay attention to starting the shoulder, arm, and core strength to practice repeatedly for 5-8 times to build a sense of movement.
13.
It is recommended that you practice this step against the wall to ensure that the practitioner can push the ground with both hands safely, and the core is tightened.
You can bend the knee on the other leg first, 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! Do you want to receive such yoga information every day? You can go back to the top, click the blue font to meet Yoga Yoga, follow us for free or add WeChat: 18744480520, and get more information about yoga practice.~Meet Yoga meet you disclaimer: We respect originality and pay attention to sharing.
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