Day 7! LAST DAY!!! 🙁

Wow, and just like that we made it all the way to the last day.

You should be so proud of yourself for putting in the work, and having the courage to try something new.

I have a special treat for you today – and it is a full 20 minute Beginner Handstand Class. I give you some of my best tips to getting upside down in a handstand.

Remember, all good things take time and patience. Stick with me, stick with yourself and your commitment, and let’s enjoy our last day together.

Revisit your goals that your wrote down on Day 1. How does it feel now that you’ve made it all the way to Day 7? Spill the beans on everything that went on this week. I want to hear all about it! Share it on Instagram, and tag me so I see it 🙂

Day 7 CHECKLIST

✓ Daily Mantra

✓ Study the alignment of a Handstand

✓ Video 1: Handstand Vinyasa Class Video

✓ Video 2: 3 Handstand Mistakes to Avoid Video

✓ Revisit your Goals

✓ Check in on social media

POSE OF THE DAY

Handstand Alignment, or Adho Mukha Vrksasana, Do’s and Don’ts

1. Engage the glutes to lift the legs into the air and create extension in the hip.
2. Activate the lower back muscles (quadratus lumborum and erector spinae), which should help draw the pelvis upward. You want the vertebrae to align one on top of the other, so that the force of gravity is balanced by the inherent flexibility of the intervertebral discs.
3. Use the arches of the palms to create a “spring” in the hands by gently flexing the fingers. Spread the fingers evenly and pronate the forearms (like we did in Dolphin and Forearm Stand yesterday). This brings the weight into the mounds at the base of the index fingers.
4. Externally rotate your shoulders, and notice how this shifts the weight evenly across the hands. Also notice when the shoulders externally rotate and the forearms pronate, it creates a “coiling” force through the elbows, which stabilizes the arms. Externally rotating the shoulders
5. Contract the triceps to straighten the elbows, which rotates the lower border of the scapula outward, externally rotates the shoulders, and allows greater forward flexion of the shoulder. Externally rotating the shoulders frees the structure of the shoulder to avoid impingement.
6. Contract the pec muscles (anterior deltoids)
7. Activate the upper third of the trapezius and levator scapulae to elevate the shoulder girdle, then actively draw the shoulders away from the ears to free the neck.
8. Squeeze the legs together to stabilize the pelvis
9. Flex the feet to activate the shins and quads, ankles, and feet. Opening the soles of the feet also relieves tension and stimulates the minor chakras located in this region.
10. Balance extension in the back with gentle activation of the abs, to help increase stability

VIDEO 1

VIDEO 2

CHECK IN

✓ Snap a photo of yourself in Handstand!

✓ Upload your photo to social media, tag @actionjacquelyn, use #takeaction and #getuspidedown

✓ Check out the other #getupsidedown participants, comment, like, and show some love to the community!

✓ Check your inbox LATER TODAY for a special limited time opportunity to continue our handstand journey, together!!