Stamp the blue words on it and pay attention to us! Recently, many Jia people have left messages asking: is there any good way to practice inverted stereo at home? Of course, the answer is yes, because everyone has the best teacher of Yoga – the wall.
So, today, I’d like to share with you two sets of super easy-to-use “head handstand / hand handstand” practice sequences against the wall.
Jia people can practice against the wall at home.
Beginners must collect them! 1、 Head handstand preparation exercise sequence action 01 kneel on the mat, push the soles of both feet against the wall, put both hands on both sides of the chest, exhale into the downward dog pose, heel against the wall, bend the elbow into the downward dog pose, straighten the legs, extend the spine, and maintain 5-8 breathing actions 02 on the basis of action 1, slowly walk the legs up, parallel the legs to the ground, extend the spine, and maintain 5-8 breathing actions 03 slowly walk the legs up, Push the wall with the sole of your foot and keep 5-8 breathing movements.
04 kneel and stand on the cushion face facing the wall, open your feet the same width as your hips, lie prone and downward on your torso, extend your spine, open your forearms the same width as your shoulders, hold the brick soles with your hands and push the ground with your hips up, your back against the Yoga brick, your heels up, hips up, extend your spine, your hands form a triangle on the ground, and your feet slowly move towards your torso to keep 5-8 breathing movements.
05 after skillfully mastering action 4, Place the Yoga brick horizontally on the hips and upward, and extend the spine to the vertical ground.
Slowly try to leave the cushion surface, put your feet on the Yoga brick, slowly lift your legs and maintain 5-8 breathing movements.
06 place the Yoga brick against the wall in an “I” shape, hold the Yoga brick with both hands, press your back against the Yoga brick, straighten your legs, extend the spine to the vertical cushion surface, slowly straighten your legs upward, enter the headstand and maintain 5-8 breathing movements.
07 remove the Yoga brick, Put your hands against the wall in a “triangle” and enter the dog pose under your elbows, with your hips up and your feet slowly close to your torso.
Lift your legs up.
In the early stage, you can lean against the wall and slowly try to keep your feet away from the wall for 5-8 breaths.
Second, prepare the practice sequence of handstand.
Action 01 stand facing the wall mountain, with your feet as wide as your hips, inhale and extend your spine, exhale, and your torso is parallel to the ground forward and downward.
Push the wall with your hands, Keep 5-8 breathing movements 02 push the wall with both hands into the downward dog pose, slowly lift the left leg backward and upward, keep 5-8 breathing, change the other side 03-04 back against the wall walking stick pose, measure the distance, put your hands on the walking stick foot position, push the wall with both feet, straighten your arms and extend your spine, and walk your legs up slowly until they are parallel to the ground.
Slowly straighten your left leg upward and keep 5-8 breathing, Change the other side of the action 05, the distance between the hands and the wall is about 2 palms, the hands are the same width as the shoulders, the feet are close to the hands, bend the knees, try to jump up and repeat the exercise for 5-10 times.
06, the distance between the hands and the wall is about 1 palm, try to lift up with one leg, and repeat the exercise with both legs against the wall for 5-10 times.
07.
After the core of the body is stable, you can try to stand upside down from the wall.
After you see all the points, you can go 👍。.