#MovementForModernLife + #MoveMoreLiveMore

 

How do challenges work?

 


MORE THAN JUST A GREAT PHOTO OPP.

Building a handstand practice is a massive achievement and has amazing benefits for our posture, strength and flexibility. Going upside down lets blood flow to the head and upper body, giving us renewed energy and a sense of calm. Plus, it brings out our inner child!

Unlike our other challenges, this one is for the hard-core Movers among you. Sign up if you’d like to be taken through a 30 day journey toward developing a freestanding handstand in your yoga practice with our ever-inspiring muse Sylvia Garcia. This programme is designed for those who are already fit and healthy, but are on a mission to feel even stronger.

Looking to take your yoga practice to the next level? Then this is the challenge for you.

WHAT SHOULD YOU EXPECT?

Every day for the next 4 weeks you should practise Sylvia's 25 minute video. This vinyasa flow will help you discover the strength, alignment and positions that you need to develop.  

Here's a preview of your daily practice, or follow this link for the full class.

 

In addition you’ll receive a daily email with another exercise to add onto the end of your vinyasa. Each email will keep you motivated and remind you of some of the benefits of going upside down. 

This journey demands shoulder, arm and core strength (we highly recommend completing the 15 Day Core Challenge, if you haven’t already) as well as flexibility. On Day 30, you'll be able to do a freestanding handstand, or at least be well on your way there. 

This challenge is free for Movement for Modern Life subscribers, so give it a go!


WHAT ARE YOU WAITING FOR? 

How do challenges work?

 

Why not challenge a friend or loved one to join you? We want you to feel supported: We want you to feel supported: Join our Movers' Facebook Group and let us know how you get on during the challenge and share your journey with us on social media using #MovementForModernLife + #MoveMoreLiveMore.

Your Classes

Step
1
Initial Handstand Positioning
Initial Handstand Positioning

04:43 | Sylvia Garcia

Initial Handstand Positioning

This class teaches us how to build our handstand, slowly, carefully, from the ground up with spine stretches and attention paid to the base. When we have a solid base, we can build upwards, so pay attention to this foundation-building for handstand success.

MoveTime Teacher Level
04:43 Sylvia Garcia All Levels
Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    2
    Plank for Strength
    Plank for Strength

    02:02 | Sylvia Garcia

    Plank for Strength

    Today you will build gradual strength through correct plank alignment and holding, with variations. From a plank this class develops the strength and flexibility you'll need for your handstands.

    MoveTime Teacher Level
    02:02 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    3
    The Handstand Line
    The Handstand Line

    02:52 | Sylvia Garcia

    The Handstand Line

    Find the perfect shape and line for your handstand by using the floor as a guide.

    MoveTime Teacher Level
    02:52 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    4
    Length, Strength and Core
    Length, Strength and Core

    03:27 | Sylvia Garcia

    Length, Strength and Core

    This class is great for strengthening the core as well as lengthening the hamstrings with a pulse paschomitonasana. If you can summon a friend to help out, Sylvia suggests some easy adjustments that can enhance this practice.

    MoveTime Teacher Level
    03:27 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    5
    Flex and Strength
    Flex and Strength

    02:53 | Sylvia Garcia

    Flex and Strength

    Side plank is really useful for building progressive strength. This is a short moving side plank workout, for building core and shoulder strength.

    MoveTime Teacher Level
    02:53 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    6
    Setting the Hands
    Setting the Hands

    02:52 | Sylvia Garcia

    Setting the Hands

    Moving on from your firm foundations, today you will start to put weight into the hands, feel the rooting motion and get ready to work on lifting up. With a strong connection to the floor, you'll be able to fly! This short video gives your hands and shoulders the grounding you'll need.

    MoveTime Teacher Level
    02:52 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    7
    Start to Fly
    Start to Fly

    01:35 | Sylvia Garcia

    Start to Fly

    Building on yesterday's class - the pike press becomes a straddle, developing strength and flexibility in your core and arms, so you can start to fly.

    MoveTime Teacher Level
    01:35 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    8
    Reach and Rock
    Reach and Rock

    01:49 | Sylvia Garcia

    Reach and Rock

    Starting from Mountain Pose, this is a lovely stretch for the hamstrings and then arm strengthening as you start to rock onto your hands.

    MoveTime Teacher Level
    01:49 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    9
    Airtime and Shoulder / Chest Releases
    Airtime and Shoulder / Chest Releases

    03:12 | Sylvia Garcia

    Airtime and Shoulder / Chest Releases

    Reaching and strengthening through plank, you'll start to feel the air in your toes as you gain air time! Sylvia then shows us an awesome chest and heart stretch, you'll be needing the release as you gain strength.

    MoveTime Teacher Level
    03:12 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    10
    Shoulder Taps for Shoulder Strength
    Shoulder Taps for Shoulder Strength

    02:39 | Sylvia Garcia

    Shoulder Taps for Shoulder Strength

    Shoulder taps are a really effective way of gaining the strength you'll need in order to safely take to the air. You must remember to stretch it out, as your shoulders will be feeling it!

    MoveTime Teacher Level
    02:39 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    11
    Shoulder Releases
    Shoulder Releases

    02:22 | Sylvia Garcia

    Shoulder Releases

    A tutorial with a yoga strap or a belt to release the shoulders. It's really important to work on mobility of the shoulder girdle during handstand practice, so you may want to return to this tutorial on a daily basis as your handstand practice progresses.

    MoveTime Teacher Level
    02:22 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    12
    Protecting and Strengthening Wrists
    Protecting and Strengthening Wrists

    01:35 | Sylvia Garcia

    Protecting and Strengthening Wrists

    This class shows you how to protect and strengthen the wrists, really important as your wrists take your weight in handstand.

    MoveTime Teacher Level
    01:35 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    13
    Chaturanga for Strength
    Chaturanga for Strength

    03:30 | Sylvia Garcia

    Chaturanga for Strength

    This class uses chaturanga for showing the correct alignment you will need in handstand, as well as developing strength in the upper body and shoulders.

    MoveTime Teacher Level
    03:30 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    14
    Three Legged Dog Flow
    Three Legged Dog Flow

    03:34 | Sylvia Garcia

    Three Legged Dog Flow

    A short flow sequence to build up your flexibility, mobility and stamina, the next step in your handstand progress!

    MoveTime Teacher Level
    03:34 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    15
    Hopping into Strength
    Hopping into Strength

    02:33 | Sylvia Garcia

    Hopping into Strength

    You're halfway through and ready for the legs and body to come away from the floor. These bunny hops build stamina and strength and you'll see if you can find your first point of balance in the hop. You're just a hop away from success! Sylvia also shows you how to hop into a partner, a fun way to find the right balance if you have a bunny hopping partner handy.

    MoveTime Teacher Level
    02:33 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    16
    Straightening Your legs
    Straightening Your legs

    02:19 | Sylvia Garcia

    Straightening Your legs

    Building on your bunny hops, you're now extending the legs through the bunny hops. This feels like a big move, but keep your cool as you see if you can find the pike balance. Sylvia also shows us how to make the most of a partner when you find the balance point here.

    MoveTime Teacher Level
    02:19 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    17
    Playing with Kick Switches
    Playing with Kick Switches

    01:30 | Sylvia Garcia

    Playing with Kick Switches

    This class will make sure that you don't have a wonky handstand practice as you remember to swap legs and not only favour one leg or the other, as is common for handstand.

    MoveTime Teacher Level
    01:30 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    18
    Walking the Wall
    Walking the Wall

    01:35 | Sylvia Garcia

    Walking the Wall

    This class uses the wall to help. You start with your legs up the wall, then you're walking the hands towards the wall. You will build confidence, strength and stamina.

    MoveTime Teacher Level
    01:35 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    19
    Shoulder Shrugs
    Shoulder Shrugs

    56 | Sylvia Garcia

    Shoulder Shrugs

    Shoulder shrugs create extension through the shoulders which you'll be needing. Using a handstand partner, you'll be pushing into your handstand to give you the extension you're needing.

    MoveTime Teacher Level
    56 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    20
    Straddle Press Jumping Jacks
    Straddle Press Jumping Jacks

    01:39 | Sylvia Garcia

    Straddle Press Jumping Jacks

    Today's class is a bit more of a workout as you start putting weight in the hands with jumping jacks on the floor. Great for building up a sweat, as well as great for your hamstrings. Straddle press jumping jacks are a fun exercise to learn how to come up to handstand without the momentum of a kick to get you up to the sky. This exercise gives you the core strength and control you'll be calling on.

    MoveTime Teacher Level
    01:39 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    21
    Straddle Stretch
    Straddle Stretch

    02:53 | Sylvia Garcia

    Straddle Stretch

    A short tutorial to stretch your hamstrings in wide-legged forward and side bends. Really useful if you are working on straddle stretches and to lengthen the side body during your handstands.

    MoveTime Teacher Level
    02:53 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    22
    Sixty Second Hold
    Sixty Second Hold

    01:39 | Sylvia Garcia

    Sixty Second Hold

    With a long held handstand against the wall you are building strength. Remember to extend to build up your balance and strength.

    MoveTime Teacher Level
    01:39 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    23
    Kick to Handstand
    Kick to Handstand

    01:16 | Sylvia Garcia

    Kick to Handstand

    Today is the day that you are ready to kick up into the handstand. You can use a wall or spot, but this is the day to freestand if you can.

    MoveTime Teacher Level
    01:16 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    24
    Hollow Back
    Hollow Back

    01:05 | Sylvia Garcia

    Hollow Back

    You will need a wall as this is a tutorial on the hollowback - a really deep backbend with stretching and extending the shoulders. Maybe a little challenging for some, but great for opening the chest.

    MoveTime Teacher Level
    01:05 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    25
    Tuck Handstand with Support
    Tuck Handstand with Support

    01:12 | Sylvia Garcia

    Tuck Handstand with Support

    Today you'll need to take a partner to 'spot' you so that you can tuck up towards your handstand. If it's a sunny day, take off to the park and have fun getting upside down in the great outdoors!

    MoveTime Teacher Level
    01:12 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    26
    Tuck Handstand without Support
    Tuck Handstand without Support

    53 | Sylvia Garcia

    Tuck Handstand without Support

    You're ready to get upside down into a tuck today. This one needs balance, poise and strength, as well as a sense of humour!

    MoveTime Teacher Level
    53 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    27
    Pike Press - with and without support
    Pike Press - with and without support

    02:00 | Sylvia Garcia

    Pike Press - with and without support

    The pike press is the hardest way to get up into a handstand. Today we show you how to do the pike press first of all with a partner for support, and then on your own.

    MoveTime Teacher Level
    02:00 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    28
    Handstand - Exploring Star
    Handstand - Exploring Star

    01:00 | Sylvia Garcia

    Handstand - Exploring Star

    Exploring variations on the handstand theme, today you should grab a partner to help you adventure into this handstand. Today’s challenge: Star Variation!

    MoveTime Teacher Level
    01:00 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    29
    Handstand Straddle Variation
    Handstand Straddle Variation

    02:14 | Sylvia Garcia

    Handstand Straddle Variation

    Get your legs moving into the straddle variation from handstand. Try it alone or for best results, Sylvia shows how to safely assist during straddle press.

    MoveTime Teacher Level
    02:14 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    30
    Straddle Press Handstand
    Straddle Press Handstand

    01:16 | Sylvia Garcia

    Straddle Press Handstand

    For your final class, Sylvia repeats her demonstration of the unsupported straddle press handstand, a really tricky one, but you'll love it when you have mastered it!

    MoveTime Teacher Level
    01:16 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  •