# Yoga for beginners to intermediate #shorts #fitness #beginners #suryayoga

Canonical watch page: https://www.girl-stream.com/watch/yoga-for-beginners-to-intermediate-shorts-fitness-beginners-suryayoga-v183499

Language: en

Published: 2024-06-01T14:21:35+00:00

Source creator: suryayoga

Duration: 57 seconds

## Description

Using a wall for support can be incredibly helpful when working on challenging poses like handstands and deep stretches. Here's a guide for beginners focusing on these elements:

### Wall-Supported Handstand for Beginners

#### Preparation:
1. **Warm-Up**: Ensure your body is warmed up with a few sun salutations or dynamic stretches.
2. **Build Strength**: Incorporate poses like Downward-Facing Dog, Plank, and Dolphin Pose to build upper body and core strength.

#### Steps:
1. **Start with a Modified L-Shape Handstand**:
    - Stand facing away from the wall.
    - Place your hands shoulder-width apart on the floor, about a foot away from the wall.
    - Walk your feet up the wall until your body forms an L-shape, with your legs parallel to the floor and your torso perpendicular.

2. **Practice Kicking Up**:
    - Face the wall and place your hands shoulder-width apart on the floor, about 6 inches from the wall.
    - Start in a Downward-Facing Dog position, then shift your weight forward into your hands.
    - Practice gently kicking one leg up towards the wall while keeping the other leg bent.
    - Switch legs to build strength and confidence.

3. **Full Handstand Against the Wall**:
    - Once comfortable with the L-shape and kicking up, try bringing both legs up to the wall.
    - Start in a Downward-Facing Dog position, shift your weight forward, and kick both legs up until they touch the wall.
    - Hold for a few breaths, gradually increasing the duration as you build strength and balance.

### Deep Stretching with Wall Support

1. **Hamstring Stretch**:
    - Lie on your back with your hips close to the wall.
    - Extend one leg up the wall, keeping the other leg bent with the foot on the floor.
    - Hold for 1-2 minutes, then switch legs.

2. **Hip Opener (Pigeon Pose Variation)**:
    - Sit facing the wall with your legs extended in front of you.
    - Bend one knee and place the outside of that leg against the wall, with the other leg extended back.
    - Adjust your position so your front leg is parallel to the wall.
    - Hold for 1-2 minutes, then switch legs.

3. **Shoulder and Chest Stretch**:
    - Stand facing the wall, about an arm’s length away.
    - Place one hand on the wall at shoulder height, then slowly rotate your body away from the wall.
    - Hold for 1-2 minutes, feeling the stretch in your chest and shoulder.
    - Switch sides.

4. **Wall-Assisted Forward Fold**:
    - Stand with your back to the wall, about a foot away.
    - Slowly fold forward at the hips, bringing your hands to the floor or your shins.
    - Let your back rest against the wall for support.
    - Hold for 1-2 minutes, breathing deeply.

### Additional Tips
- **Consistency**: Practice regularly to build strength, flexibility, and confidence.
- **Breathing**: Focus on deep, steady breaths to enhance your stretches and maintain calmness in challenging poses.
- **Progress Gradually**: Don't rush. Allow your body time to adapt and strengthen.

### Resources for Guidance
- **Online Classes**: Look for specific videos on YouTube that focus on wall-supported handstands and deep stretches.
- **Apps**: Apps like Down Dog and Glo offer structured routines that can guide you through these practices.

With patience and regular practice, you'll see improvements in both your handstand balance and flexibility. Follow for more

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