Headstand & Handstand Progressions

I’ve been working through some yoga progressions and thought I would share for those who also practice!

Warm-up:

  • Rounds of Cat & Cow
  • Downward Facing Dog
    • Peddle Feet
    • Inhale Tip Toes/ Exhale Flat Feet
  • Three Legged Dog
  • Low Lunge
  • Drop Knee for Runner’s Stretch
  • Low Lunge
  • Three Legged Dog
  • Downward Facing Dog

Repeat on the other side!

  • Three Legged Dog
  • Low Lunge with Foot Outside of Hand
    • Use as a hip opener
    • Use Pigeon if this is uncomfortable
  • Slide into Splits
  • Bend front knee and tuck back toes into Three Legged Dog
  • Downward Facing Dog

Repeat on the other side!

Headstand Sequence:

  • Tripod your head and hands
  • Begin to walk toes in
  • Pick one foot of the ground at a time
  • Tuck into cannon ball form
  • Extend one leg at a time

photo (6)

Handstand Sequence:

  • Downward Facing Dog
  • Three Legged Dog
  • Rock Back and Forth in Three Legged Dog till back leg feels lighter
  • Move from rocking to a small jump into handstand

 

Take it slow. Listen to your body. Practice on a wall if you don’t fell balanced. Yoga requires constant practice, hang it there!

 

What’s your favorite pose or progression?

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s