hi everyone welcome to my channel my name is Cassandra
and today we're doing part 1 of a three part series about getting you into
headstand
so the first part about getting into headstand is to really learn to
engage and strengthen the muscles that will be needed to support you
in your headstand so we'll be doing a lot of core work, strengthening the abdominals
strengthening the lower back and
shoulders so that once you are ready to start kicking up for floating
into a headstand you feel strong and supported and kitkat will help us out today
so let's get started in downward dog today
for your tabletop pose your palms
come forward a couple inches fingertips spreading wide
curl your toes under and lift your hips up and back
pressing your chest toward your thighs relax your head
relax your neck and really feel the knuckles and fingertips press firmly
into the ground here so that you can be light
on your wrists. bend your knees as much as you need to maybe paddling
the feet shaking up the head
deep breath so even here starting to engage the lower abdominals
by hugging them in
so from your downward facing dog on an inhale lift your heels up high and slowly
ripple forward through until you come into your plank
pose
so plank pose shoulders over your wrists
fingertips are still spreading wide pressing into your
heels squeezing the inner thighs together and pointing tail bone back towards the heels
smooth steady breaths
let's go ahead and reach our right leg up
right hip rolls down so that right toes point down
like something he had lived in a tiny bit higher
and as you exhale bring your million toward your chest try not around the
upper back
to your heart original forehead and held back
as hell right when you're right L
ok a help defender
exhale twisted out Great Wall
2011 lol sleeve
India hosted by and lower it down
second side Richard last night just a couple inches
are left behind
where does it held back as hell let me towards your left
%uh in help like
last 15 min West finder
I'm whole and downward dog hmm
steady breaths in and out through the nose
ok from your downward facing dog will come forward and play once more
Anaheim ship for work so your shoulders a couple inches past your wrist and as
you exhale
lower down into each other on the whole here
so almost at a 90 degree angle ok
try not to hold the back
and let's find out upward facing dog ok
chest lips %uh exhale Barack
Butler is down onto the matter so coming into a preparation for your help them
Colts
lower air for down on so-called
and to get the appropriate anything you want to be able to hold on to off by
up here and less entice her fingers
dropping the knuckle down to not making sure you have enough space for your head
and saw them here go ahead and drop her head down to the mat and that we were
coming into a headstand
curl your toes under let your knees up high so don't keep
%uh were not coming in to help stand just yet in San I want you to start
practicing crossing into reforms so much
but you can lift economy your head about an inch or two of the max
so pretty much almost like your dolphin polls
and then exhale suck on the head back down
should your hips for rent and let's do that again
presser forms into the not the crown of your head %uh what you're told to look
closer
ok
exhale kinda had our ok
one last time isoforms into the ground lift up
engage the shoulders ok
ok
and for the content your head down the sidewalk your toes further four right
so you're starting to get a little bit more comfortable getting your hips
further forward towards the shoulders
and just to defend your right knee and bring your right foot
and cold here for five props engaging lower abdominals
still pressing your forms into the ground as if you're going to live
conduct your head up
so that you can start working at not letting all if you're waiting can't
you're not
and head engage the upper body
and exhale said it down switch sides
left my job would
squeeze everything in
pressing firmly in
hmm let's drop back down walk your toes out twenty years the school's
billion slowing down forms now I'm
reach her far-right ok
ok Sarla
keyholes heart key ingredient to you master I have found the strength in here
factors in the back muscles
will do that with a few Bachmann slowing down keep your feet
but this is the part bring your poems underneath your shoulders 20 operatives
I come into your home chin and chest licked
%uh so make sure you're not locking your help both keep them bent
hugging in shoulders down and away from the air heart which it acquired
take five deep breath here top loopy keep pressing down on
amount
and exhale lower down which are also have the bottle
the power coming to locust polls reaching
at work back in the next days long me to look at too high
squeeze your shoulder length behind your back
engage the glutes let the lack of spent that whole the fingers why
if you're not reading here you know you've gone too far
ok
and Sauvignon let's get a little bit deeper into it interlace your fingers
overhaul we think that firm wats
how your miles and their lives together spread the tolls
on an anthill reach ok
5:30 back
yeah and exhale relief bring your palms underneath your shoulders
curl your toes under operate like the lebanese
of a bummer to reverse your push-up in help like
exhale down dotted
parliament's lower in the sky what's the matter great so those are your simple
exercises
second compared to going to help them stay tuned for Part two new video /url
actually stick to K and but I like thanks so much for watching
not