This preparation exercise on the other side can help you find the feeling of body floating upward and strengthen the strength of your arms and upper back
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In fact, the Yoga hand handstand can not leave the wall, in the final analysis, the reason is that the foundation is not strong enough, the arm, upper back and core strength are poor, so as long as the arm, upper back and core strength are established, the hand handstand can enter steadily and forcefully in slow motion without leaning against the wall
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Step 15: prepare for dog down, straighten your legs and exhale on tiptoe Group 16: stand in mountain style, bend forward and down, put your hands on the front of your body, press your palms on the cushion, stand on tiptoe and tighten Core feet in turn away from the mat surface or yoga brick, slowly and controllably straighten the legs up, from both sides up, or from the back directly up, eyes between the hands, to maintain the stability of the body, straighten the legs, stay 2-3 breaths, restore the repeated practice of 3-5 rounds of teacher wechat, long press the following figure to identify the QR code, then add a point in the lower left corner of yoga supplies selection.
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I’ve been preparing to practice hand handstand jumping without leaning against the wall
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Let’s have a look: group 1: from mountain pose to Eagle pose, the right arm and left arm are intertwined with each other, the big arm is level with the chest, the palm is close to each other, the thumb points to the eyebrow, the right leg is above and below the left leg, and the thigh root is intertwined with the right foot back Wrap the left leg, bend the knees to keep balance, stay for 5 rounds to breathe in, keep the eagle arm lifting the right leg and take a big step backward into the lower body of warrior 1, bend the left leg 90 degrees, stretch the right leg to exhale, retract the abdomen and lift the chest to enter the backward bend to inhale, straighten the upper body and right leg forward, wrap the legs back to the opposite side of eagle, and finally return to the mountain stance 2: start from the down dog pose and turn the left leg back Take a big step forward with your left leg perpendicular to the surface, straighten your right leg, enter the high bow step, inhale, lift your hands up over your head and exhale, put your hands together in front of your chest, twist your body to the left, open your arms, inhale, return to the bow step and drop your right foot, enter Warrior 2, lift your hands horizontally and exhale, put your hands on both sides of your left foot, and take a big step backward with your left foot, put your feet together and enter lower dog pose, and stay for 5 breaths Inhale and repeat the other side action 3: from the dog down pose, take a big step forward with the left foot into Soldier 1, with the left knee and left toe in the same direction, the right toe in buckle, the left leg flexing knee 90 degrees, the right leg straightening, the arm with the upper body extending upward, the palm relative to the same shoulder width inhale, the upper body right open, the arm side flat lift into soldier 2 exhale, the upper body side bending right into the anti war pose, the right hand gently put the right leg up to inhale The left arm is close to the ear root and extends to exhale, the center of gravity is moved to the left foot, the upper body inhales to the left and down, the right leg is lifted and straightened, the heel is pushed, the left foot is pushed, the left leg is straightened, the left hand is supported by the brick, the right arm is extended upward, enter the half moon type back extension, open the chest and stay for 3 rounds of breathing, bend the left knee and the right foot, take a big step backward to the soldier 2, push the ground with both hands into the lower dog, change the opposite side action 4: from the previous group In the anti war style, enter the half moon style, gently support the brick with the left hand, slowly bend the left leg and straighten the knee, bend the left knee for three rounds of exhalation, take a big step backward with the right foot to soldier 2, push the dog with both hands, change the opposite side action 5: start from the high bow step, move forward with the body, lift the right leg, enter soldier 3, inhale, lift both hands forward over the top of the head, bend the knee to exhale, move both hands to both sides of the body, straighten the knee dynamic exercise 4 Six times, return to the high bow step, repeat the other side action 6: prepare for the downward dog, bend the elbow to inhale outward, restore, repeat 5-8 rounds of action 7: from the downward dog, the distance between hands and feet is about one leg long, both hands and feet are the same shoulder width, push the ground with both hands, press the heel down to exhale, retract the abdomen, lift the sciatic bone up, relax the shoulder and neck, inhale, extend the arm, back and legs to exhale, bend the elbow and forearm to push and inhale Breath, arm straight into the lower dog repeat 5-8 rounds of action 8: from the lower dog pose, bend your knees on the cushion, arm vertical cushion, exhale, bend your elbows to inhale downward, straighten your arms to restore the hip backward, straighten your arms, spine extension repeat 5-8 rounds of action 9: from the lower dog pose, the distance between hands and feet is about one leg long, hands and feet with shoulder width, hands pushing the ground, heel pressing exhale Abdomen, ischium up, shoulder and neck relax, arm, back, legs extend, inhale, center of gravity forward into the inclined plate abdominal, hand push, heel push, arm, foot vertical to the ground, legs straight exhale abdominal, elbow bent, shoulder down to the same elbow height, big arm clip heel back pedal, legs straight into the four pillars inhale, arm straight into the inclined plate exhale, ischium up into the lower dog, repeat this Group posture 3-5 rounds 10: starting from the downward dog posture, the distance between hands and feet is about one leg long, hands and feet are the same shoulder width, hands pushing, heel pressing, exhalation and abdominal contraction, sciatic bone lifting, shoulder and neck relaxing, arm, back and legs extending, inhalation, gravity moving forward into inclined plate abdominal contraction, hand pushing, heel pushing, arm and sole vertical to the ground, legs stretching, exhalation and abdominal contraction, elbow bending and shoulder falling to the same elbow Hold the heel behind the big arm, stretch the legs straight into the four pillars to inhale, pull back the ground with both hands, drive the body to roll forward through the head and press down the toes, lift the thigh off the ground, slowly straighten the arm, extend the spine up to open the chest, relax the shoulder and neck, enter the upper dog to exhale, push the ground with both hands and hook the toes back into the lower dog, repeat this set of 3-5 movements 11: enter the inhalation from the inclined plate Turn to the left, extend the left arm upward, exhale and retract the abdomen, push the right leg to the ground, close the legs together, pedal the heel, push the right foot to inhale, extend the back, open the chest to exhale, retract the abdomen, turn the chest, pass the left hand down through the right armpit, repeat 5 rounds, change the reverse side action 12: start from the downward dog pose, lift the right leg backward, exhale upward, inhale near the chest, restore the single leg downward dog exhale, and remove the right leg from the body The front side of the body through the straight right hand upward, into the wild breathing, restore the single leg dog, put the right leg on the left arm, into the single leg crane breathing, restore, repeat the other side of the action 13: from the start, hands fingertips support the front side of the big and small legs 90 degrees, rear leg straight exhalation abdominal, feet push, hip up, front and rear legs in the air exchange, repeat 3-5 rounds into the dog Step 14: prepare for dog down, lift your right leg up, and drive your left leg up
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If you are worried about turning over, you can first practice your back to the wall and bounce up for 10-12 times
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Today, I’d like to share with you 16 groups of movements, which can effectively strengthen the arm, upper back and core strength
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Practice yoga, many people have been leaning against the wall handstand, handstand, but most people still can’t leave the wall
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As a result, many people asked how to practice to get away from the wall safely
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