Source: Yoga person (ID: yoga_in) inverted three-dimensional pose requires high comprehensive physical ability of the practitioner.
It should not only have good balance ability, but also have high requirements for shoulder, back and core strength! Practicing handstand is not only good-looking, but also beneficial! But often many people practice handstands because they are eager for success, resulting in many injuries! Today, yoga people compiled a set of warm-up sequence that can be used before practicing handstand.
Those who like handstand might as well keep it away! 01.
Downward dog style cat chop step from cat cow style to downward dog style, pay attention to the extension of the back with breathing, bend the knees of both feet and heel alternately, pay attention to the slow down, and practice dynamically for 12 times.
02.
Downward dog style with one leg starts from downward dog style, straighten the hips and exhale, tighten the core, lift the right leg and inhale backward to return to the original downward dog style, and practice dynamically for 12 times on each side.
03.
Reverse dog style starts from downward dog style, straighten the hips and exhale, bend the lower legs, Inhale the heel as close as possible to the hip to restore the single leg downward dog pose, and perform dynamic exercises for 12 times on each side.
04.
Withdraw the dolphin pose from the reverse dog pose, return to the downward dog pose, adjust the exhalation, bend the elbow to the ground, enter the dolphin pose to inhale, restore the downward dog pose, and perform dynamic exercises for 12 times.
05.
Retreat the inclined board mountaineering pose from the dolphin pose, enter the center of gravity forward into the inclined board core, tighten, exhale, bend the right knee forward, find the right elbow to inhale, restore, and maintain dynamic exercises for 12 times on each side.
06 The dolphin variant exits from the inclined plate, returns to the dolphin exhale again, tightens the core, inhales slightly forward on the shoulders, restores the dolphin style, practices 12 times 07.
The elbow support exits from the dolphin style and enters the elbow support plate.
Pay attention to tighten the core and gluteal muscles, stay for 1 minute 08.
Relax the wrists, exit from the elbow support, kneel on both knees, enter the cat cow style, with the wrists facing straight ahead, exhale, and push the hips back and the palm root to the ground, Feel the stretching of the wrist and the back of the forearm, and practice breathing repeatedly for 12 times.
Then sit up and relax the wrist 09, stretch the three heads of the humerus, open the armpit and prepare for the King Kong kneeling position.
Bend the elbows upward with the forearms behind the head, inhale relative to the ten fingers, extend the spine, slightly lift the chin and exhale upward.
Feel the armpit stretching backward with the elbows.
Stay here for 8-10 breaths.
10.
Open the chest and stretch the chest muscles to keep King Kong sitting, With the hands clasped behind the back, you can feel the chest fully stretched and stay here for 8-10 breaths.
This sequence is not only a warm-up sequence for handstand, but also a routine sequence for strengthening the arms and core strength!..