Y. A. class 2021

• Hold a stick above your head (shoulder width) with straight arms and elevate the shoulders

• With the stick above your head, bend to left and right from the hips

• Hang at a bar with active shoulders, switches between elevation and depression

• Arm swings, also chaoticly with hip moving

• Lunches to deeply stretch the hip flexors

• Bending fingers back, one after another

• Leaning against a wall with the back of the hands

• Stand with the back against the wall on your feet, heels, hips, shoulders touching the wall, lift the arms up, back of the hand touching the wall, locked ellbows, locked knees, try to minimize the arch in the lumbar spine, hold a little and relax, repeat

• Stand with chest against the wall on your feet, lift the arms up, bend the knees and slide down by tilting the pelvis back while the chest is still touching. You'll feel a stretch between the shoulderblades. This is what happens in a tuck handstand. Don't go too low.

• Lay on the belly, neck relaxed with chin on the floor, lock the knees, arms above the head, hands in a flexed position as if in handstand, tilt the pelvis, don't touch the belly on the floor, but hips are still touching, so don't use the hip-flexors, they're still relaxed