Instagram post by @justinwolferyoga Justin Wolfer

Yesterday I shared a time-lapse of one of the mobility practices on my Mobility Foundations Online Course training the "pancake stretch." The position is called pancake in disciplines like gymnastics and acrobatics and its also known in many yoga traditions as Prasarita Padottanasana.
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The post was meant to show the importance of this range of motion to the handstand and demonstrate the importance and application of mobility training to a skill like handstand.
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I know many students that have worked and worked on their handstand with little to show for it. What's essential to understand is that handstand is a skill comprised of many different components that a proficient handstander seemingly does without effort. But what looks like effortlessness is the result of 1000s of hours of refining these individual components.
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As someone that learned handstand in his 30's and has taught 100s of adults to handstand with no prior experience I learned how few adults have the required handstand mobility which is critical for long term progress and health. Most adults do not move their arms over their head in day to day life, let alone while supporting their bodies weight. Similarly, the average adults doesn't need to extend their wrists to a full 90 degrees during their day, let alone put their hands on the floor to dynamically stabilize their vertical bodies weight on top of them. These mobilities comprised of strength, range of motion, neurological control, and tissue tolerance take time to develop.
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But this is what I appreciate about handstand practice.
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If the practice is done with respect for the body and respect for the skill itself it's a massive accomplishment that opens doors for new movement possibilities and offers insight into our bodies ability to adapt and the cognitive process of learning itself.
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In the spirit of New Years and developing new skills and tools for learning I want to show you how mobility work can give insight and improve performance in your other areas of training.
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I am including my Online Handstand Program for free when you purchase my Mobility Foundations Online Course. Once purchased I’ll send you login information.

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