Y. A. class 2020 and 2021

Preperation

• Stand on the feet with feet, chest and hand (arms straight abobe the head) touching the wall

• Looking up as if in a handstand

• Slowly bend the knees and point the butt towards the room while the chest and arms stay at the wall

• Concentrate on a posterior tilt in the lower back and shoulders besides the ears

• The bending is initiated from the thoracal spine, bending there, feel the lower end of the m. trapezius

• It's the same feeling as the stretch in a elevated bridge (under 'spine': 'Bridge, high (elevated)')

• Or: stay in maximum stretch for time

• Or: move the arms back, off the wall and back again for repetitions

Handstand tuck principle

• Chest to wall handstand

• Feet not higher than hips, touching the wall

• Bend legs

• Legs are hip-width apart

• Elevate the shoulders

• Shoulders above the hands

• Positioning of the straight arms has to stay the same, check by looking at the floor between the hands, it shouldn't move, so don't lean forward with the arms over the hands

• Press with the feet against the wall to straighten the legs a bit

• Therefore the butt will travel above the head, away from the wall

• To mantain the shoulder alignment, pike the hip position (looks like pressing the butt out) and open up (extentioning) the thoracic spine

• No banana: that would be letting the legs travel to the back by curving the lumbar spine

• A spotter can stand with his leg against the shoulder to push against, so it will not lean forward

Deep tuck

• Chest to wall handstand, about one armlength away from the wall (with bigger shoulder mobility, get closer)

• Rest the lower legs both pressed toghether flat against the wall, while keeping the hips above the hands

• Therefore bend the hips backwards (stick the butt out)

• Elevate the shoulders

• Practice pressing against the wall and up, rotating the hands outwards initiating from the shoulders (pretent, but this is the feeling you've got to get in the shoulders).

• Practice the squeeze and arch in the thoracic spine, feeling engagement in the shoulderblades

• Start by looking at your hands, first head position. Then bring all your attention to pushing and lengthening in the shoulders. Pushing towards the wall while making length. This process needs to be repeated until you get your shoulders in the right position. Also think chest to the wall to push mid back. Tilt your butt towards the room,

Progression

• Only resting the knees to the wall, lower legs folded above the upper legs