Every Evening, Lean Your Legs Against the Wall, Not Only Did You Learn to Do Handstands, But You Also Became More Energetic
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Text: Megan | Illustration: Douzi
You who are on the yoga road, comeTest your core strengthLet's see how many you can do now!
▼ Quickly unlock today's new pose!
△Test 1: Core Strength
▲Single Leg Suspended
Lie on the mat with your hands beside your body, palms up, fingers pressing firmly into the mat, bend your knees, and bring your feet close to your hips, straighten your right leg as far as possible towards the mat, hold for 30 seconds, practice 3-5 sets, and exercise the same number of times for both legs.
▲ Bicycle Knee Lift
Lie on the mat with your legs extended upwards, bending your knees and extending your legs, like pedaling in the air, pedal 10-15 times, practice 3-5 sets.
▲ Plank Pose/Boat Pose
Sit on the mat with your legs extended straight ahead, inhale, stand up with your back straight, tighten your core, exhale, keep your upper body extended to the back while maintaining a stretch, simultaneously lift your legs off the ground, bend your knees, and reach for the crease of your knees, straighten your feet or reach for your toes, hold for 4-8 times deep and slow breaths; or keep your legs straight and stretch upwards, your hands extended forward parallel to the ground, hold for 4-8 times deep and slow breaths.
△Test 2: Arm and Core Strength
▲Side Plank
Extend your hands on the mat with your shoulders above your wrists, with your feet pressing into the ground, tighten your core, hold for 4-8 times deep and slow breaths.
▲Side Plank
Following the individual pose, shift your weight to your right hand, turn your body to the left side, your left hand extends upwards, your feet are close together, hold for 4-8 times deep and slow breaths, while maintaining the relative uprightness of the spine, then switch to the other side to practice the same time.
▲Wall Handstand Variation
Lay the mat next to the wall, extend your hands on the mat, your feet move upwards along the wall, adjust the distance of your hands from the wall to be your leg length, maintain a stretched back, your legs parallel to the ground, hold for 4-8 times deep and slow breaths.
I believe many of you can only do one or two of these actions! After doing this test, you'll know your strength is lacking! Then, practice one by one according to the above actions!
