The Handstand Builder For Women: Day 1/3, Week 8

We’ve got a Tabata mash up and a challenging set of balance exercises for you today.

Day 1 of 3: Week 8


5 Rounds
1 Minute Double Unders
1 Minute Plank Hold
1 Minute Walking Lunges With Kettlebell in Rack (alternate arms)


Tabata Mash Up (5 Rounds):
Hollow Rock
Russian Kettlebell Swings


Balance Challenge Flow

Warming the Body
Start your practice standing in mountain pose, clearing the mind for 10 slow deep breaths. Flow through 5-10 slow sun salutations to warm the body.

Half Moon Stretch
Standing in mountain pose, reach both arms up in the air, grabbing the palms together with the index fingers extended. As you inhale extend the torso, and as you exhale arch over to the right side in a half moon stretch. Activate the midline to support the body. Stay here for 5-10 breaths. Release and repeat on the opposite side.

Tree Pose

Start by standing on the left foot and take a hold of the ankle on the right leg. Place the sole foot on the inside of the left thigh with the toes pointing down the leg. If you wish to go deeper bring the foot higher into the hip and let the toes point upward. Bring the palms together into prayer in front of the chest. Lift and open the heart center. Next try to inhale and raise the arms up over the head, alongside the ears. Stay here for 5-10 deep breaths and repeat on the opposite side.

Dancer’s Pose
Standing on the left leg, begin to reach back and grab the inside of the right foot securely. As you begin to open in the pose press the hand and foot together equally, and begin to open the heart. Stay in the pose for 5-10 breaths and repeat on the opposite side.

Dancer's Pose in Yoga; Lord of the Dance, King Dancer Pose

Warrior 3
Standing on the left leg, begin to straighten the right leg behind you and lift into warrior 3 pose. Stretch the arms and lengthen the trunk forward and the left leg back. Stay in the pose for 5-10 deep breaths.

Standing Head to Knee Pose

Standing on the left foot begin to lift the right foot up and grab the big toe with the first two fingers and thumb of the right hand. Bring the left hand to the hip for balance and support. Exhale and stretch the leg out and up in front of you, pulling your body over to meet your leg. *Use a strap or belt if needed to assist in this deep pose. Stay in the pose for 5-10 breaths and repeat on the opposite side.

Yogi’s Choice – Complete one full round of each balance pose or challenge yourself, creating a vinyasa linking the poses together for 3 more cycles.

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