The Handstand Builder For Women: Day 2/3, Week 6

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells


These workouts are targeted at either beginner, intermediate, or advanced practioners. Just adjust weights so that you can complete all movements with good form. For the next 12 weeks we will experiment with different modalities to build upper body strength to aid in the development of the handstand, essential for core strength, upper body strength, and balance.


If you want to find Day 1 of Week 1 of this workout go here.


There are 3 workouts per week. The number of sets is outside of the bracket, and the number of reps indicated within with an "x" preceding. For example, 5(x5) means 5 sets of 5 reps. At the end of each workout we will end up with some yoga skill building or flows. These are there to provide both restoration post-workout, and to add flexibility and strength for continued progress.


As we go along, we will add movement videos and build up a library for future reference. Just go at your own pace. Use these workouts as a way to improve your own abilities to modify and adapt programming to your specific needs.


Day 2 of 3: Week 6



Tabata Hollow Rock





6 Rounds For Time:


8 Goblet Squats
16 Russian Kettlebell Swings
50 Meter Farmers Walk
16 Russian Kettlebell Swings
8 Goblet Squats
50 Meter Farmers Walk




Tabata Superman






Sahasrara Chakra Meditation


The Handstand Builder For Women: Day 2/3, Week 6 - Workouts, yoga, strength and conditioning, bodyweight, Kettlebell, dumbbell, The Handstand Builder For Women


The Sahasrara chakra is the 7th energy center in the body. The crown chakra is associated with the color violet and is located on the top of the head. When this chakra is balanced you will feel released from ego driven desires, have a sense of being spiritually fulfilled and have a sense of trust in the universe.

Take a few moments to close the eyes and relax the mind as you prepare for meditation.


Focus on the crown chakra center located on the top of your head.

Count 7 slow deep breaths as you continue to focus on your crown center.

Feel the entire head and neck begin to relax with each breath.

Imagine a radiant violet light, and with each inhale feel the light surround your entire body.

Focus the attention of the light directly in the crown center. Continue to focus on the breath and the flow of radiant violet energy.

Next feel the violet light as it surrounds the entire body. Notice what that might feel like as you body relaxes more as the light moves around you.

Count 7 slow deep breaths and reassess how you feel, noticing any areas of clinching or tightness around the face, head and neck.

Stay here with a calm breath for 5-10 minutes or longer as needed.


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