** Bonus Challenge Day 21**
Not sure about standing on your hands?! 🤸🏻♀️After a good shoulder, hip, hamstring, and core warm-up, try these variations with the wall or the aerial silk for support! •
✔️Take your downward dog to the wall: with toes against the floor and heels against the wall, make yourself a short downward facing dog that allows you to find the space and stability you will need in your shoulders. Walk one foot up the wall and create a firm foundation with that foot. •
✔️Use that pressure to walk the other foot up too! Spread the toes. Use the resistance between hands and feet to help firm your core. •
✔️To move towards pike, sit with your back to the wall, and then place your hands where your feet are to create the optimal distance from the wall. Transition to downward dog against the wall, but don't move your hands further away from the wall! Walk your feet up to hip height and push strongly into the wall to find the resistance to stack your hips over your shoulders. Zip in the belly and front low ribs to avoid collapsing into the lower back.
✔️From pike, raise 1 leg, but keep pushing into the wall and the floor firmly with your other foot and your palms. Slowly place that foot back and switch. Walk your feet down the wall to exit.
The aerial silk is a great way to fly fearlessly into your handstand! No silk? No problem - try these variations out in an aerial class at Branch :) Find your balance by coming into handstand from inverted butterfly with your legs bound into the fabric. Test that balance and build LOTS of strength by coming into handstand from plank - you can even do repetitions from plank to pike!
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