1 b) 'Small tugg with bend legs, legs together'

• About 1 hand-distance to the wall, back to wall handstand

• Knees locked together

• Pointed toes

• Difference with 'relaxed tuck' is now tension in the legs

• Still diagonal lower legs, still not balancing

• Shoulders above hands (check by looking at imaginary line between the index fingers, this line shouldn't move), you can feel a stretch in the upper back

• Toes touch the wall lightly

• Threw the tucking, the heels come off the wall naturally

• Stick the butt to the wall, really lay it against the wall, it's in line with the head (with poor flexibility: stand really close to the wall)

• Relax the belly

• Looks like as if the spine has two straight parts: the part from legs till pelvis/butt (touching the wall) and the part above the pelvis (shifted as one unit forward away from the wall), the upper part is also perfectly straight, so never lean forward with the arms over the wrists, but always shoulders above the wrists

• Head is not touching the wall, try different head-positiones: look up to the ceiling or let it hang neutral

1 c) 'Small tuck with bend legs, legs together, going low'

• Back to the wall

• Legs together, slide down in a tuck, but now go further down than diagonal

• If you've the flexibility in the spine, you can go till horizontal lower legs (but don't if you lack flexibility and compensate in the shoulders)

• You need to stick your butt out to the wall (butt is above the head) to counterbalance the knees

• But don't compensate by leaning forward, always have shoulders above wrists

• See foto above

• See movie at the bottom

2) 'Small tuck with straight legs'

• The same (back to wall tuck) with straight legs

• Straight pointed feet

• Move hips (tuck) to touch the butt and the straight legs to the wall

• Relax the belly

3) 'Small tuck balance with bend legs' (foto above)

• Do the first progression

• When sliding feet down till heels leave the wall, feel the touch of the toes against the wall get lighter

• Balance and go back to the wall

4) 'Small tuck balance with one straight leg'

• Do the same first progression

• Sliding both feet down (you also can try a more horizontal position of the lower leg)

• Then straighten one leg (pointed toe, press the toes together, the heels may part a little, that will keep the kneecaps pointing to the front and not sidewards, see foto above), keep it somewhere in the middle till you feel the balance

• Nothing else should change but the movement of the one leg

• Here I had an epiphany: balancing happens threw sticking out the butt + lifting from shoulders + extension thoracic spine

• Change between the two legs

• Get better in this, when you've solid say about 10 sec free balancing, go on to the next progression

5) 'Small tuck balance with two straight legs'

• Do the same as in the Small tuck balance with one straight leg

• When one leg is straight, move the second leg still bend and still touching the wall with next to the straight leg in a way that the middle of the lower leg of the bend leg is touching the straight leg, so search for the middle of the shin

• When you've found the right point (middle of the shin of the bent leg is touching the straight leg), make the touching foot of the bent leg light on the wall till it comes of, only then straighten the second leg too and balance

• See movie below, the guy in black. Here you can see that the shoulder flexibility isn't that big, the scapula looks diagonal, so compensating in the spine is necessary and okay.

6) 'Small tuck slide to straight balance'

• Start as before

• Sliding feet down till the lower legs are horizontal (depends on your spine flexibility, otherwise don't go that low)

• See movies below

• Slide really slow as to mantain balance you've similarily to tugg the pelvis, hips move towards the wall, still with feet (pointing) touching the wall

• Then move the pelvis even more to let the toes leave the wall

• Or go back to the wall and repeat

• Or when in balance, straighten the legs, balance, come back to the wall, slide down to tugg again and repeat

• After a while with the wall, do this free standing.

7a ) Tuck to handstand preparation (entry)

• Hands on the floor

• Lean forward slightly (plange)

• Push from the shoulders down

• Lift both feet and jump-float them back

• Follow with the hands by sliding them to the new position of the feet

• Movie Y.

7b) Tuck to handstand preparation (entry)

• Lean slightly forward

• Round the back

• Stand on the toes with stretched legs

• Just stand like this to feel the rounded back

• Movie Y.

7c) Tuck to handstand (entry)

• Plange slightly

• Push from the shoulders

• Jump the feet up, legs bend to the butt

• Point the toes

• Straighten the legs fluently

• Movie