Hip Opening Sequence for Backbend Practice
Hip Opening Sequence for Backbend Practice
This video contains an active flexibility sequence for opening the hips in preparation for a backbend practice. You’ll learn some of my favorite stretches and techniques for improving your backbends through the hips. Please have two yoga blocks, a strap, a cushion, and some wall space.
Videos covering skills related to those in this video:
Mermaid, Front Split
Handstand kickups - split or scissor entry
This video explains the mechanics of the split or scissor kick up to handstand which are foundational for the four handstand kickups (scissor, straddle, tuck, pike). You will learn how to: - Properly hinge from the hip - Coordinate the driving leg with the hip hinge - Set up your shoulders before you leave the ground - Generate momentum in a controllable repeatable fashion
Build a strong handstand with these simple easy progressive drills for mastering a kick up entrance to handstand. Great for beginning and intermediate students to practice alignment, and improve balance during transitions. These foundational movements are the building blocks of more advanced tumbling. Exercise Breakdown See Saw 0:57 Back Leg Kicks 1:23 Hops 1:48 Toe Touches 2:10 Arm Position 2:43
Shoulders For Handstands
Handstands uniquely require shoulder strength as well as core integration with the arms in an overhead position. In this video we use elbow stand exercises to isolate the actions at the shoulder joint, break bad habits of compensating in the lower arm for shoulder weakness, and build handstand specific strength and stability in the whole chain. These techniques are great for beginners gaining confidence being upside-down or experienced hand balancers looking for new a challenge. Exercise Breakdown 0:09 Should Blade Slides 0:53 Dolphin 1:28 Single Leg Lifts 2:21 Walk Up the Wall 3:25 Single Leg Tuck Press 4:53 Elbow Stand Balancing
Straddle Throne Variations
Straddle Throne is a great position to work with because its one of the first L-basing poses where we can can start to explore flyer shape changes, jumping entrances and transitions to other poses.
How to Straddle, Tuck and Pike to Handstand
This video focuses on techniques and progressions for 3 foundational entries or kickups to handstand; straddle, tuck and pike. It can be very helpful for people just starting to learn these handstand entries as well as people trying to clean up their technique. Here is a guide to the key parts of the video: 0:00 demonstration of the 3 handstand entries 0:53 basic handstand warmup notes 1:27 3 key positions shared by straddle, tuck and pike 2:58 speed and continuity of the 3 positions 3:24 proprioceptive drill to get the folding see-saw mechanics 4:24 reviewing general jumping mechanics 4:50 applying jump mechanics to the handstand entry 5:10 leg path for the straddle jump 6:30 a couple of straddle flexibility drills 6:58 finishing the kickup by bringing legs together and using fingers 7:42 tuck handstand entry 8:58 pike handstand entry 10:05 common mistakes in jumping to handstand
Level 2 Splits Sequence
0:00 Intro 2:44 Warm Up Standing Sequences 15:35 Variation 1: Triangle & Half Moon 20:30 Variation 2: Pyramid and Standing Split 32:50 Lunge to Floor Splits 53:43 Centre Split A: Variation 1 55:13 Centre Split A: Variation 2 Centre Split B: Straddle Sequences 56:45 Variation 1: Reclined Straddle 58:59 Variation 2: Seated Straddle 1:01:59 Variation 3: Straddle Leg Lifts 1:04:00 Variation 4: Compass Pose 1:09:00 Arabesque & Attitude: Pigeon & Kneeling 1:11:36 Tilt Kick Prep: Kneeling Kicks & Balances 1:14:38 Variation 1 Parallel 1:16:48 Variation 2 Turnout 1:19:09 Variation 3 A la Seconde (Second Position)/To the Side 1:20:47 Variation 4 Dancer's Pose 1:22:35 Variation 5 Penche 1:24:38 Cool Down
Mermaid Pose from Throne
This is an easy and attractive pose you do coming from throne. If you have some back flexibility as a flyer you can really make this one look nice! Skill demonstration: 1:05
30 min Full Body Warmup
30 min full body warmup to prepare you for all types of training or use as a stand alone workout. This warmup makes my body feel prepared and ready for whatever activities I continue to do throughout the day. I begin by introducing my cat Lithium who is the real star of this video. Then we start with the feet and work our way up the body with joint mobility that continues onto wrists, forearms and shoulders. This leads us into legs, working into the hamstring and mobility. I sneak in a few pushups and continue into preparing the body for splits or pigeon. We finish off with a bit of abs.