Sonntag, Dezember 11

6:10 AM OMG. Noooo. This is the most horrible pose. Please not! 
This is what my head tells me this morning. Oh god, after yesterday's pose, I'm a bit scared, but as I already told you: we can do it - somehow! It's all about trying things and being brave. Sometimes we need to do things of which we are usually scared of. If I'm going to throw up after my headstand, then I will throw up with a happy heart, haha. Don't ask me why I'm panicking right now - it's just a feeling. Also, it's good to share those feelings with you, because I am all about authenticity. My challenges or workouts here reflect me and I love sharing my thoughts and emotions - you always get the real me: frustrated, angry, happy, hopeful - whatever comes - I will survive and get better! 

Today we get to know the HEADSTAND

It is also called Sirsasana and it's good for strengthening shoulders and arms. 

1. Start by interlacing all of your fingers and then tuck the bottom pinky finger in toward your palms so it won’t get crushed when you place your hands on the ground. Leave enough space for an imaginary billiard ball to fit between your palms, and place your forearms firmly against the mat so your elbows are positioned shoulder-width apart. Check to make sure the tops of your wrists are stacked directly over the lower wrists. Remember, you don’t need to cup or hold your head; this causes us to collapse in the wrists and fall over.
2. Once you have mastered the foundation for your building, it’s time to find the crown of your head. Take a foam yoga block or lightweight book and balance it on your head while sitting up tall, keeping all four sides of your neck perpendicular to the floor. Take note of the place on your head where your block is balanced: It’s exactly where you’ll place your head on the ground when performing Headstand. This protects the cervical spine. You’ll feel constricted in your throat if you roll too far back and experience pain in the back of your neck if you’re too close to your forehead.
3. Dolphin Pose is ideal for building strength and mobility in the upper back to get you ready for full Headstand. To get into this position, place your knees on the mat and position your arms as instructed in Step 1. Tuck your chin toward your chest and place the crown of your head onto the mat right in front of your hands. (Your hands shouldn’t be touching your head.) Curl your toes under so that their cushions are on the mat, and lift your knees. Walk your toes in toward your elbows as far as you comfortably can without collapsing into your upper back. Push down into your elbows to keep your shoulders lifting (by making space between your ears and shoulders) and hug your upper outer arms in for support. This might be the pose you practice for quite sometime before you attempt full Headstand. Once you can hold this pose with ease for a full 8 breaths, then you’re ready to move on!
4. Reposition your mat near a wall and resume Step 1 with your knuckles touching the wall. Come into Dolphin Pose by walking your feet in toward your elbows as much as you can. Once you can’t lift your hips any higher, lift one of your legs and bend the knee drawing it tight into your chest. Practice little hops off the grounded foot while trying to bring your hips to the wall and both knees into your chest. With time, simply bend one knee into your chest followed by the second and engage your core to hold the position.
5. Next, with one leg at a time or simultaneously, straighten your legs up the wall. Flex your feet so that the only part your body touching the wall is your heels and knuckles. Draw your tailbone up toward your heels to engage your core and keep reminding yourself to lift your shoulders every few breaths. Start out holding here for 5 breaths and gradually work up to holding the position for 1 minute. 

Let's do this. 
Take your time and enjoy it!

If you happen to try out the poses here, make sure to mention #24stretchesforsanta. Holla at me if you like to discuss or ask anything - I'm always there for feedback or support, lovebirds ~

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