catbradleyyoga catbradleyyoga

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▫ 🌟Lorraine Bradley 🌟  🇮🇪 . Doing my best impression of a Yogi.....I may not stick to the rules all the time😜 . Next challenge starts July 24th! Stay tuned! .

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Handstand exit strategies 🤸
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If you're truly committed to learning how to handstand then the key to your progress is learning to fall...oops i mean exit 😉
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Although it might sound crazy but I did learn how to handstand walk totally by accident because my lack of bendiness meant my body was in no way ever landing in wheel so I just shuffled forward! And I'm still a shuffler exit-er now🤸 After I do an awkward shuffle forward I then cartwheel out to the side. .
Learning some of these and repeating them daily will remove any lack of faith you may have in your own capabilities. .
🤸 TUCK & ROLL 1 - using a large cushion like a ottoman climb up the wall FACING it gently pulling away and if you feel you're gonna fall then tuck the chin and draw knees to your chest. Trying to ensure you land on your upper back (not your head) .
🤸 TUCK & ROLL 2 - after you have gained confidence in tuck & roll 1 then promote yourself to a lower cushion. The same rules apply but try to co tell the bending of the arms keep them strong as you lower.
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🤸 CARTWHEEL - find a space and embrace your inner child and build some muscle memory. .
🤸 WALK - as I mentioned this is the way I exit a hs. It might look more of a shuffle when it's unintentional but to work on this, keep the gaze forward. Also you could try walking sideways on a wall to begin with. Or doing one arm shoulder taps facing the wall. Very useful muscle memory. .
😜 I have added some wheel landing clips bit seriously who wants to land in wheel as a beginner right? I certainly didn't! But it's not a bad idea to start introducing some wheel landing drills just to gain some confidence should that ever happen....... The only tip I can give you here is start high, pull your chest towards the wall and close your eyes and hope for the best 🤣 Nah I'm kidding but I always seem to do that when I land in wheel 🤣
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Everyone has their own personal exit of choice, it depends on your starting strength or state of mind. I didn't have much fear when I started, I wasn't afraid to kick up I just couldn't balance for the life of me! But using the wall by facing it changed my handstands forever! .

Hope these help🖑
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#yoga .

Only last month I posted a vid on my attempts of flying crow press(including a face/head plant🙈). and this week I did it! I actually did it!! Not just a flukey one I did it multiple times on multiple days!!!🎉 These are exactly 1 month apart!😱
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I had a lightbulb moment while working on it the other day, in fact I'm kinda annoyed no one ever told me that pressing up with that top leg bent first changes your whole world in a flying crow press!!! Why do people keep these things secret!!!! Dammit guys share what you know!!!! It would have saved me a lot of trouble!!! 😤 I always knew there was secrets to doing this stuff😉
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So anyone else learning to do this; BEND the top leg!!!!! It also feels very much like a handstand push up so maybe working on hspu helped me a bit too 🤔
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As soon as I did it I flew straight up there so after a few tries like this I tried to straighten my back leg and voila! I did it!!! 🎉 💡For me to get to this stage I worked on the following progressions-
1. Working the negative landing in flying crow from handstand. Even if you don't land it, the work is still being done on the way down.
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2. Funky pincha flying crow.
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3. Blocks under one arm flying crow.

4. Using a strap. . .

These drills are what seemed to work for me. Although it's not super 'pressy' just yet, it still feels out of this world to be able to do this!!!! I will share anything else that I feel works for me as I try and clean it up a bit. .
I didn't learn any of this stuff in Yoga school nor do I have the luxury of getting taught by a teacher so I rely soley on using my own intuition to help me progress. I wish more people would share how they learn this stuff because I know for a fact they didn't learn it in Yoga school too! So where do you learn your tricks??? #yoga #questforthepress

Kicking AT - V's - Kicking AWAY. .

I spent 2 years learning to handstand by kicking up at a wall. And you know what happened after those 2 years - I was bloody awesome.... at kicking up at a wall 🤣 .
There are pros and cons for this method and I totally get that lots of schools teach it that way but this is MY experience of both learning and teaching handstands. .
The pro of kicking up at a wall is building some strength, that's why I don't have a big ❌&✔ on my post because I don't want people to think it's wrong. It's NOT wrong depending on what you're trying to achieve. If you're trying to build strength then it's very useful. But I still wouldn't advise a beginner to do it that way while starting off. Because you can become reliant on that wall and when you go to kick up in the middle of a room and your feet don't find anything behind it, terror strikes and it sets your handstand progress back once again. (Trust me this is exactly what happened me!) It's building the wrong type of muscle memory. Over kicking and then trying to pull away to find balance. Unless you're super human you won't be doing this in the middle of the room so why learn this wasted muscle memory action. 🤔 . .
Kicking away from the wall - what I really mean here is drawing away from the wall but it didn't sound well with 'kicking at'🤣 But you get the idea. Walk up a wall starting in plank. You don't even need to get all the way to chest to wall.
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If you get up as far as I did here - Keep your hands about a foot from the wall and get the hips stacked. Then draw in from the lower belly. Protract the shoulders, and elevate them. I find having my hands closer together really helps my shoulders get more elevation this may work for you too. Gaze is wherever is comfortable for you. Don't stress about this. Just work on finding your centre of gravity. .
Gradually work up to getting feet higher and higher each time. Always working on stacked hips over shoulders. Take pics or vids so you can watch your progress and alignment. .
Over time you will get your feet higher up the wall eventually to full straight handstand. .
If you have any questions, please ask🖐
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#yoga #handstandtips

You ask for a vid and I gladly oblige! I am low on creativity for posts right now so all suggestions welcome 🤣
Here is a video to help with visualisation on my previous post. I'll do a separate one on kicking up to a wall. 😉
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1. BABY PRESS - I call this baby press because I had no idea what else to call it 🤔 But it is amazing to feel how a press will one day (hopefully) feel for all of us! Don't forget I'm still a baby presser so I totally empathise with how difficult this stuff is! .

2. THREE LEGGED DOG - someone asked what the benefits are to doing this. As a beginner just getting your head below your heart is enough to send terror into the minds of a student so this pose helps get the head used to being upside down. Plus the added split is a bonus and the higher you get that top leg the easier kicking up with more control will be. .

3. WALL PUPPY PRESS - anyone learning to puppy press should start here! Pressing away from the wall sideways you will get lower and lower eventually pressing from blocks ànd then one day the floor. And always remember cartwheels are you friend! 😉 .
4. WALL TUCK PRESS - This one is probably the toughest but is my fav! Once you feel hips stack your foot will float from the wall! Set up he measuring exactly I leg length from the wall. .
There's a million other cues I could list here but I will do a separate post for you on that as captions are short on space 🤣 Plus sometimes we can overthink things with too many cues. If you start here and just see how quickly you build that foundation I promise you'll be handstanding in no time! .
And just to be clear I am NOT saying any other method is wrong I'm just sharing my experience and my own method of how I teach handstands to beginners. This is my personal experience. .
YOU DO NOT NEED TO BE ABLE TO HOLD A HANDSTAND TO LEARN TO PRESS TO HANDSTAND.....😤
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#yoga #handstandtips #questforthepress .

How to : Handstand .
If someone was to come to me today and ask me to teach them how to handstand as a total beginner, I would teach them to press first!
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I wish I learned to press before learning to handstand. I genuinely believe using control to get up there would prevent so many bad habits and injuries from aimlessly kicking up, throwing all that weight onto wrists that aren't ready or shoulders that aren't strong enough or ineffective use of core etc.
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This is the exact plan I would suggest to use & why; .
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1. Three legged downward dog- benefits are obvious here, not only do you learn to split which makes getting up to HS easier, you prep the wrists and shoulders and of course the head being inverted too. Add these daily to your practice doing 10 each side and holding for a few seconds each time. .
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2. BABY PRESS - This is a great way to learn how to feel the hips being stacked and the first feel of a press. Press one foot into the wall and see how the other foot will float up. Taking it all the way up, or tapping each wrists or just stay here and build strength first. X 6 each side. .
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3. HALF TUCK - pressing one foot into a wall and drawing the other knee to chest while working on keeping spine straight will get you closer than ever to a tuck HS hold and is great starter press. X 6 each side. .
4. CHATURANGA PUSH UPS - learning to do this correctly will help build that shoulder strength along with all over body strength. X 10 daily either with knees down to begin with or full chaturanga. .
5. WALL PRESS - using the wall to the side and doing a mini puppy press, by pressing into the wall and drawing the knee over to the side will help prepare for moving away from the wall. X 10 attempts each side. Or hold for 30 secs each side. .

I would never teach a beginner to kick up to a wall with back to the wall, when you know you have the strength the wall is an amazing tool. But not helpful for beginners.
Daily planks holds, push ups and tuck jumps is what I recommend. I just wish I knew what I know now when I needed to know it 🤣😉 So I hope this little plan helps someone else out there 🖑
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Good luck and any questions please àsk 😘
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#yoga

Having a lazy sofa Sunday today💤
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Only a week to go before our #WallAsanas challenge starts🎉

I was playing with my wall recently(I bet that's a sentence you didn't expect to read today 😅) to try and ignite some creativity ahead of our challenge. . 📌This is how I generally come up with my wall shape posts; I record in video mode first and just swirl around on the wall like a fool for a while😂 then I look back on the video footage and usually spot a shape I like, i then go back and play with that shape until I get what I want, roar cheese at my camera and voila post is made😉 .
Can't wait to have some wall fun next week 💪
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#yoga .

Drop back tips 📌
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If you feel close but yet oh so far from dropbacks I might have an idea for you....... 💡Here's an idea I tested last night ; 🖑Standing beside a wall rather than back to it works a charm and definitely feels way less intense than walking backwards down a wall! That hand on the wall just gives you that little bit of support allowing you to reach back with the other. It also helped me lower slowly and with a little more control than I normally have. .
🖐The second one is like an awkward wild thing flip.... using one hand to drop back and then flip it. This was the way I first learned to drop back. . .
I always (naively) believe i have the strength for these skills but lack the flexibility. But I guess I lack both 🤣 .
I know what I need to do I just need my body to do what I'm asking it to 🤔
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Give this a try as I'd love to hear how it works for you too? 😍
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#yoga

Funky pincha press drills/tips😉
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Trying to come up with ideas to help others build a press practise and I truly believe, after headstand, that funky pincha/forearm is probably the best progression to work on if you're trying to develop the press. I ain't no expert of course but I hope it's helpful that I share what works for me. . 🍃Here are some hints that may help: .
There are no rules here on hand/elbow placement as this was a totally made up balance. But a general guide here is make a triangle between elbow and both hands. This position generally works for me. Keep the bent arm steady and elbow drawing in. . 📌Walk the feet in as close as you can towards your face
. 📌Try to stick the butt out to find length along the spine. Get hips stacked as high as you can. .
📌Draw one knee high up the tricep. . 📌Press down on that knee and either keep other leg straight or draw it to your chest. (Tuck for me is harder here so I'm working on that one) .
📌Take a big inhale and on a large explosive exhalation hinge the hips back. . 📌Don't worry about going all the way up. Stop half way and build from there. Stay in a tuck position as this is where all the work happens.
I'm working on moving from scorpion to tuck and trying to increase my reps with control so that's what I'm showing here. And I added a flying crow version to finish. But choose whatever leg position works for you while you learn. .
I kept it real time so you can see the movement of my shoulders and hips. (And courtesy wobbles too 🤣) And you can see clearly how that second lift was a serious struggle for me. But not so long ago I could barely manage one tuck press from here so yay for progress! 🎉
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Hope you find this helpful. Any questions ask away. 😘 .

tgif this week has been a long one! Cannot wait for some 🍾😅 #yoga #progress

Pincha drills 💪
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Here is what I'm currently working on and some tips 📌 .
(These clips are from my actual practice last night, thought I'd share to show exactly how I work on stuff😊) I'm a drill girl at heart. Repitition is my friend. 😉
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Forearm kick overs - on a really (and I mean REALLY) good day I can just about muscle through a kick over from the ground but I dream of doing it with both feet together so I do these drills off my table regularly. Once I warm up I reduce the height using my stairs. .
I worked on some pincha push ups too trying to build strength in the shoulders. I couldn't quite get nose to floor on every rep but I still felt every bit of these. You don't need to do a full movement to feel what you need to feel! 😉
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Kickover to baby crow - landing this baby from a kick over is a whole other ball game to landing it from a straightforward pincha! But I'll work on it. .
💡I then show a clip of how I teach beginners forearm balance: I use this hand grip a lot in pincha it depends on what I'm working on or how my shoulders feel. .
📌Clasp hands together.
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📌Release baby fingers and thumbs.
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📌Rest too of head on forearms (not floor) .
📌Walk feet in as close to your face as you can.
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📌Stack hips .
📌Lengthen spine.
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📌Kick up as gently as you can.
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📌Find balance by grounding down through the elbows. Straight legs is not necessary.
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📌Slowly with control slide head up your thumbs. You may not get all the way up to begin with but over time you will. .
💡Hope this is helpful any questions just ask 🙌
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#yoga #forearmbalance . .

Backbend progress 🎉
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I had a moment over the weekend where my toe actually touched my forehead during my practice (to be fair I used brute force, a little bit of breath holding and some terrible alignment but it felt amazing just for that milli second 😉) .
I agree my progress might not seem as quick as all those other progress pics you may see but I've really only started in the last few months to dedicate more time to backbends. .
Focusing on more strength work rather than just stretching has helped me so much. To increase flexibility there has to be a balance between strength and flexibility. No point having overstretched muscles if you can't use them properly. .
I work on flipping my grip every single day! I don't wake up in the morning able to flip it I use a strap to warm up the shoulders first then reduce to a sock and then for quite some time I was only able to grab my big toe but now I'm grabbing my foot! Which is major progress and my warm up time is reducing with each day. .
I warm up with squats and push ups to wake up the muscles then I do puppy stretch on a wall or floor. I've even started to add kapotasana to my practice which is crazy considering a few months ago I could barely spell it let alone work on it! I also do pincha hollowback every day. .
It sounds like a lot but it only takes a few mins I don't spend hours doing this. Little and often is the key. When I overdo it I end up tighter than when I started so I've learned to keep it short and sweet and it's working 😉 .
Maybe that 'butt hat' is not such an unachievable goal eh 🤣
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#yoga #yogaprogress . .

Wall flowing 🤸
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Ok I admit i have a problem and may need some prop rehab 🤔 (and a good redecorater😉)
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Seriously I think yogis would make the best architect's or interior designers! If I was to build a house it would have 1 large blank white wall (with washable paint,🙈) another wall full of play stuff, ceilings with hanging bars, loads of light, a doorway frame perfectly built around my size, and rooms long enough for your camera to record without cutting off heads or legs 🤣 Oh an no furniture, anywhere! And maybe some spongy floors too 🤔
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See! And I'm not even a qualified architect! 🤣
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Ok back to work for me 😭 What a start to the week! 😭 Hope you all have a great week! How many hours left until Friday???😱
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#yoga . .

Handstand push up progressions 🤸
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The only way to learn a new skill is by learning how to bail safely or at least in one piece anyway 😉
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When I first learned to #hspu I used a wall and some blocks under my head. But I now find if I have the wall behind me I will use it (AKA slam my legs against it🙈) .
So now when they show up in a #WOD (yday had 90 hspu!!😱) I never use a wall, I only use a sofa behind me just in case and have made some great progress.
I'm trying so hard to work on strict ones but I'm stuck at 2 blocks on that 😢 So for now I kip up (meaning using explosive force) .
📌Here are some 'fun' drills you can try that might help: .
1. Kip up from headstand and land in wheel. .
2. Kip over onto a sofa using bent legs or try with straight legs which is a little tougher.
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3. Use 2 blocks .
4. Use 1 block. .
Some tips: .
In my gymnastics class they teach this movement with thumbs facing forward and elbows wrapped forward. I just can't seem to do this I have to keep my hands facing forward with a slight outward turn otherwise I can't hold the hs at the top. But try both methods and see which one works for you. .
I inhale to draw my knees in and exhale to extend up. I have to fully explode the exhalation to get all the way up. .
Warm up first using wheel and some some shoulder/wrist prep. Don't overdo the warm up as you need stable shoulders.
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Squeeze glutes! .
Have fun 🤸
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#yoga

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