Author Archive
Japana wave holds
Main points Shoulders and chest pressed forwards Open chest and chin pressed up Shoulders and chest remain still Legs lift Legs locked straight throughout Use only hip flexors and quads to lift legs (no rocking backwards), […]
Japana waves
Main points Shoulders and chest pressed forwards Open chest and chin pressed up Shoulders and chest remain still Legs lift Legs locked straight throughout Use only hip flexors and quads to lift legs (no rocking backwards), […]
Pike wave holds
Main points Shoulders and chest pressed forwards Open chest and chin pressed up Shoulders and chest remain still Legs lift Legs locked straight throughout Use only hip flexors and quads to lift legs (no rocking backwards), […]
Pike waves
Main points Shoulders and chest pressed forwards Open chest and chin pressed up Shoulders and chest remain still Legs lift Legs locked straight throughout Use only hip flexors and quads […]
Plank
Main points Elbows and fingers flat – arm angle 90 degrees Hips pressed down Stomach in Legs straight and together Head neutral Shoulders over fingers Bottom of toes on floor (NOT pointed toes)
Press up
Main points Start position (front support) Back flat (straight line from heels to head) Hips pressed down Stomach in Legs straight and together Head neutral Shoulders over fingers Bottom of […]
Rock back and straddle push (pike lever preparation)
Main points Rock backwards Start in sit position with flat back Push hands on floor Drive hips over head Pull legs into tight pike position Grip tight in middle/lower calf muscle – DON’T wrap arms […]
Rock back and straddle push (straddle lever preparation)
Main points 1. Rock backwards Start in sit position with flat back Push hands on floor Drive hips over head Pull legs into tight pike position Grip tight in middle/lower […]
Sitting in japana
Main points Legs in narrow straddle (a distance of fingers to elbows between knees) Knees extended Toes pointed Back flat Chin up and neck extended Arms stretched to approx 45 degrees on each side Fingers stretched
Sitting in pike
Main points Legs together Knees extended Toes pointed Back flat Chin up and neck extended Arms stretched to approx 45 degrees on each side Fingers stretched