The Handstand Builder For Women: Day 1/3, Week 4

It’s a day full of twists and turns.

Day 1 of 3: Week 4


5 Rounds:

One Arm Kettelbell Snatch for 30 seconds (left arm)
Rest 30 Seconds
One Arm Kettelbell Snatch for 30 seconds (right arm)
Rest 30 Seconds


5 Rounds:

1 Minute Plank Hold
1 Minute Air Squat
1 Minute Bear Crawl


Deep Lateral Twisting Pose

From a seated position, bend your right knee and bring it back behind you, with you left leg extended out straight. Square your torso over the extended left leg, and begin bend forward bend over the left leg. Open the heart center as you inhale and as you exhale go a bit deeper in the pose. Eventually, you will bring the heart center and head down toward the extended left leg. On each inhale extend through the spine, and on each exhale deepen the forward bend. Next attempt to reach under the body and grab the foot of the right leg to add the deep twist. Stay in the pose for 10-15 deep breaths and repeat the pose on the opposite side.

Yogi’s Tips:
For beginners: Use a blanket to sit on if the hips are tight. If you have poor flexibility add a strap to aid in grabbing your extended foot. For more advanced yogis, clasp your hands under the sole of the extended foot and fold in deeper.

Benefits of Deep Lateral Twisting Pose:

  • Calms the brain and helps relieve fatigue and mild headaches.
  • Detoxes the body by improving digestion and elimination.
  • Stretches the side waist, spine, shoulders, hamstrings, hips and groins.

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