12/9/2020 HOME ADVANCED HANDSTAND PRACTICE PERSONAL

CHOOSE WARM-UP
ADVANCED, TRADITIONAL, RAJYOGA, OR SURYA NAMASCAR 1 OR 2

1- Quad lifts ( single straight-legged and then both legs.)

A- LOLASANA (on fingers): full plank or mayurasana

B- R.O.M. Shoulders movement “V” on wall
C- R.O.M. high twists with leg on blocks with GARUDA
D- ELBOW STAND (practice going into a stand on elbows)
E- SALABASANA
F- DOLPHIN STAND: shoulder ups practice
G- ONE-ARMED BALANCE: use uneven arm HS and DW techniques
H- DANDASANA LIFTS: wide-leg practice
I- GARUDASANA: twists on knee, then standing with ardha garuda
J- LOLASANA with chataranga: must practice lifting feet and core
K- RAJYOGA: anjaneyasana with twists knee down and up
L- FOREARM STAND off the wall
M- DANDASANA LIFTS: straight leg forward and back
N- EKA P.R. at the wall with bb grab of foot practices
O- ADVANCED SIRSASANA: core work, reverse fingers lift Nirlamba
P- R.O.M. Shoulders movement wider ‘V’ on wall
Q- DYLAN WERNER handstand: strengthen hands & forearm extensors
R- Nirlamba Sirsasana, advanced headstand with prop in corner
S- TWIST practices: be creative R.O.M.
T- Urdhva Mukha Svanasana and float into ASANA

2-​ ​AMV: STRADDLES toes on the wall and pointed or middle of the floor
if done in the middle of fall no need to do the second time.
IBID
3- ONE ARM AMV (strength builders) with progression(on and off the wall)
IBID
4- SHOULDER GRABS or BLOCK UPS 5X at the wall (can skip)
5- NAMA 360

NOTE: 6,7,8, are done without IBID (no letter practice)

6-UTTANASANA (hamstring stretches) with blocks & without
7-TOE TAPS
8-L-SHAPE AMV at the wall
9-CLOSE: big 3 plus advancements
SEE: STRENGHTHEN YOUR ARM BALANCES, LEARN MORE VARIATIONS
SEE: CREATE BEAUTIFUL ONE-LEG BALANCES
SEE: IMPROVE YOUR RANGE OF MOTION IN SHOULDERS
SEE: ADVANCED TWISTING SEE VIDEO
SEE: FLOATING UP IN​TO HANDSTAND FR​OM PRONE POSITION