6 Steps to Perfecting a Handstand
1. Push-ups. Start doing as many push-ups as you can today and work your way up from there. Push-ups will help you gain the arm, shoulder, chest and core strength you need to master a handstand. If you cannot do push-ups, start with standing push-ups on a wall or inverted slightly against a counter or table top. Move to push-ups on your knees on the floor and soon enough, you’ll be able to do a true push-up!
2. Standing forward fold. Also know as Uttanasana, the standing forward fold/forward bend will give you the feeling of inverting at least the top half of your body. It will help your body adjust to the sensation of having your head below your heart. Check out the proper form and posture for Uttanasana here.
3. Wall Prep. To mimic the sensation of putting all your weight on your hands, you can stand 2-3 feet from a wall (depending on your height/arm reach), fold into a 90 degree angle at your hips, and place your hands against the wall. Push against the wall, reach your sit bones away from you, and engage your core.
4. Planks and Chaturanga. Much like the push-up practice, these poses will help you build arm, shoulder, core and chest strength and also help you practice balance. Try to go through some Vinyasa flows as well as holding each pose individually for as long as you can. Check out the proper form for plank and Chaturanga.
5. Supported Handstand. Practice doing a handstand against a wall, or with someone to grab your legs and hold you. Practice makes perfect, and you can practice a support handstand as many times as you need to before you do it on your own. Practicing against a wall will help you get used to the feeling of being inverted, and also help build your strength and balance.
6. Full, un-supported handstand! When you feel ready, move away from the wall and try a full, unsupported handstand. Use your core to lift your legs and body upwards and don’t forget to breathe! Breathing will help you stay balanced and focused. Check out the proper form and way to get into a handstand here, and try some different variations when you’re ready!
Good luck, Love and Light to all of you. Namaste.
(photo credit is unknown, was found via google search.)
what the fuck…
I’ve had a dude do that before. that shit is terrifying. Dude went across the room like he typically would to get one. Came back and I didn’t know that he didn’t have one until he pulled out.
I FLIPPED. Cried all the way home. Cried for days. Got tested. Bought the morning after pill. Seriously, fuck dudes that do this. There should be laws against it.
There ARE laws against this. It’s called rape by deception or fraudulent rape and basically, it’s anytime the conditions of your consent are compromised. In a situation like this, you consented to protected sex. By having sex in a way you did not consent to, a crime WAS committed and he could be charged if any physical effects like pregnancy or STD occurred. Remember, ANY SEXUAL ACTIVITY YOU DON’T CONSENT TO IS RAPE.
How can anyone think this is ok, by any stretch of the imagination???My ex did this and only told me after I dumped him. This is pretty much why men aren’t to be trusted
If a guy does this, it’s rape. Call the cops. Ruin his life since he has no problem risking yours. Make him fucking learn. Rapists belong in jail. Rape by deception is rape, not a funny “meme”.
Tim Duncan would be so disappointed to see his.
Yoga for Stress
Yay! So I have had a bunch of these written down and now I am finally going around doing my guides and flows. I arranged it so it would somehow flow, it’s not perfect.
Also, yes, we all know yoga is pretty darn not stressful but these are some great poses to do when your stressed out and just need to find your breath and wind down.
Downward Dog - Ground your hands into the floor and engage your inner feet. Imagine a string at your tailbone, pulling it up and back. Take a few breaths here. Feel free to pedal your feet out and feel the stretch in your calves. This pose helps calm your brain.
Cobra - Spread your hands onto your mat close to your shoulders. Push up and elbows in. Press the top of your feet and your pelvic bone into the floor. Squeeze your shoulder blades together.
Child’s Pose - There are a few variations. I like to touch my big toes together, with knees open and stretch arms out. You can also keep your knees together and lay onto your thighs. Find what feels yummy to you.
Cat/Cow - Make sure your shoulders are directly above your wrists and your knees are right below your hips. Inhale on cow, lift your tailbone and your chest toward the ceiling. Exhale on cat, round your spine, head looking down. Do a few cycles of this. Do them slow and take deep breaths.
Sitting Forward Bend - Sit on the floor, if it is uncomfortable, sit on a pillow, lifting your tailbone up about an inch. Stretch forward, head down. Do not force this stretch. Reach to a comfortable place.
Plow - Roll onto your back, slowly bringing your legs up and over your head, with your toes touching the ground. Soften your throat. Stretch your arms onto the floor.
Happy Baby - Lie on your back, bend your knees to your belly. Reach to grab your toes. I like to wrap my arms around my legs and hold onto my feet. If it is difficult to reach your toes, grab a strap or a belt around your feet to help you reach. Rock side to side, close your eyes, breathe.
Reclining Bound Angle Pose - Bring the soles of your feet together, forming a diamond with your legs. Lay down carefully, arms out. Close your eyes and breathe. If it is uncomfortable, find a yummy position. Move your feet away from you until you are comfy.
I hope this helps you destress! They are very simple poses. You can easily do these when you wake up or if you need to wind down and want to sleep. You can do a few cycles of this. I like to take each pose with three deep breaths before moving on. If you find a pose particularly yummy, feel free to hang out there! (:
Quick and Intense: Full-Body Yoga Flow
“This flow is designed to open and strengthen all your major muscles. It’s a perfect complement for runners who want to increase flexibility to prevent injury or as a fun new way to strengthen your upper body and core. Move through the entire 12-pose” - Popsugar
DID THIS HAPPEN ARE YOU KIDDING ME
She ought to play for the Spurs.
A clock that writes the time.
This is so unnecessary I’ll take 20
YOGA FOR AFTER LEG DAY :)
Great for runners, too!
I’m no stranger to leg day DOMS (grateful I live in a bungalow) and I know how amazing/terrible it feels to stretch them out. So I put together a list to hopefully help some of you lifters out there (y’all are always saying you need to stretch more) in getting some relief from the aftermath of leg day. These are beginner poses and should be pretty accessible, but can always be modified. You can do them in the order they are shown and hold for about 5 deep breaths or 30 seconds or whatever you want (remember to do both sides!!).
- Start in a tabletop position. Extend one leg back and push back through the heel, grounding through the ball of the foot. You’ll feel this pretty intensely in your calves if they are sore!!
- Downward facing dog. Press through the fingertips, lengthen out the spine, lift the hips high, and attempt to bring weight from your hands into your feet. It’s okay if your heels don’t touch the ground. You can keep a microbend in the knees but the straighter your legs are the more sensation you’ll feel in the hamstrings and calves.
- Low lunge. Align the front knee directly over the ankle and allow gravity to sink your hips towards the earth. Great for inner thighs, hip flexors.
- Half split. From the lunge, straighten your front leg as you push your hips back. Keep your spine long. Say hi to your hamstrings.
- Intense side stretch. Your feet should be a few feet apart, hips squared to the front of the mat. Front toes are pointing forward, back toes can be 40 degrees outward. Keep your spine long before folding over. You’ll likely feel the sensation in the front hamstring and back hamstring and calf.
- Stand with feet together. Grab opposite ankle. Straighten the leg that is grabbed, slightly bend the other. You can extend your free arm up towards the sky, stacking the shoulders. Great for the ITB.
- Hero pose. Here’s one for the quads! From kneeling, sit on your shins. You can place a pillow or block underneath your butt if you can’t sit. Make sure your knees are okay, and begin to lean back. You can stay fully upright, hands behind you, on your forearms, or lie all the way onto your back. If your knees are coming off the ground at any time you need to come back up!
- Forward fold. Spine long, reach for the outer corners of the feet, pulling them back towards you. Alternatively you can rest your hands on your shins, or use a strap to reach your feet.
- Pigeon/mermaid variation. Start in pigeon pose (google since the photo is unclear), which is great for the outer hip/glute/ITB area. You can totally stay here. If you want to get in to your quads, you can bend the back knee and reach for your heel, bringing it in towards your body. This can be super intense on your quads so just be careful not to yank on it :)
- Standing pigeon. Make a #4 with your legs, lean your torso forward as you push your butt back.
Let me know how these work out for you and feel free to ask me any questions in my inbox :) Also please please tell me if you want more photosets and I’m so sorry for the shitty camera quality of the iPhone 4!
I’m definitely going to try these!!
Yoga Master Post
For those that see all these cool yoga pictures online and are like, “I want to do that! But I have no idea where to even start,” this post is for you! This is a giant master post of yoga videos, guides, tutorials, tips and tricks for you to get started! Whether you’re doing yoga on your own at home, or plan on going to a studio, you can use this master post as a basic guide and reference.
For Beginner Yogis:
- The Basics for Yoga Newbies
- Yoga Journal 21 Day Challenge
- Yoga Beginner’s Guide
- Beginner Yoga Breakdown with Tara Stiles
- Yoga Routine for Beginner’s with Tara Stiles
- Basic Moves for Strength with Tara Stiles
- Basic Moves for Balance with Tara Stiles
- How-to: Downward Dog by Sara Beth
- How-to: Yoga Breath Control by Sara Beth
- Yoga for Flexibility
- Beginner’s Vinyasa Flow Class
- Gentle Flow Yoga Class
- Yoga Tips For Beginners
- Yoga Series for Beginners
For Intermediate Yogis:
- Intermediate Yoga for a Beach Bod
- Intermediate Crow Flow
- Intermediate Hatha Yoga Flow
- Heart-pumping Cardio Yoga Flow
- Intermediate Level Poses
- Intro to Arm Balances
- How-to: Crow and Crane
- Yoga For the Core
- How to: Wheel Pose
- How to: Camel Pose
For Advanced Yogis:
- 30 Minute Advanced Yoga Flow
- 45 Minute Advanced Yoga Flow
- Advanced Vinyasa Flow
- Hardcore Flow Routine by Tara Stiles
- How-to: Perching and Flying Pigeon
- How to: Fallen Angel
- Forearm Stand to Scorpion Pose
- Yoga for Scorpion Pose
- 6 Steps to Perfecting a Handstand
- Perfecting Arm Balances
- Side Crow to Fallen Angel
- 8 Angle Pose
Intro to Arm Balances (7 minutes)
Learn everything you need to know before starting an intermediate arm balance practice.
Incorporating arm balances like Crow Pose, Side Crow, Hurdler’s Pose, Grasshopper and Crane will challenge you and give you strength, flexibility and a deeper sense of balance.These poses also require a good foundation before you even get started:
Try an arm balance now!
Prepare yourself for the series! Each week I will upload 1 arm balance and add it to the Intermediate Arm Balance Series playlist :)
~Sarah Beth Yoga
I’m uploading a 30 minute Intermediate yoga practice called “Crow Flow’ which will feature arm balances like Crow Pose, Baby Crow, Side Crow and even an optional Fallen Angel so you can practice your arm balances within a yoga practice :)
I’ll upload the 30 minute Crow Flow this Wednesday, 11/13! Watch this video in the meantime and learn any new techniques for getting into and holding this arm balance.
Start lying on the back. Bend the left knee, bringing the sole of the foot to the floor. Extend the right arm out to a T-shape, palm facing down. Bring the left fingertips behind the head with the elbow pointing out to the side. Start to lift the right leg off the floor, bringing the knee in towards the chest. Lift the chest and shoulder blades off of the mat, and twist the left elbow towards the right knee, squeezing through the side waist. Release back to starting position. That was one rep. Continue on this side, going for 3 sets of 15-20 reps.
Standard Moves presented by PUMA.