The

The You know, Hi, welcome to yoga download. My name's Channing and this is Wade. Today we're going to do a handstand workshop. So you will need a block and then place your mat up against a wall so that you

don't have to be moving around too excessively we'll start first in tabletop so come

on to your hands and your knees with your wrists underneath your shoulders knees

underneath your hips round your back as you, curbing the navel in.

And then as you inhale, open the chest

and feel your sacrum tilt up towards the ceiling.

Go ahead and do that three more times,

allowing your chin to come in towards your chest,

opening up and feeling the tilt of the low back. Two more. See if you can keep the

fingers nice and wide. And release into a comfortable tabletop position. From here, start to take big circles leading with your hips.

You can get really low, coming back towards the heels,

or keep it fairly central around the hips.

Whatever feels good for you.

Try to do two in each direction or four,

just to get into the body.

If you need a little more, of course, take that.

And then from here, lift up, cross your ankles and sit back for boat pose navasana.

So I'm going to find the sit bones. You can move the flesh out out if you need to feel free to hold on to the backs of your thighs and lift your legs up towards the ceiling the height of your legs doesn't really matter just plug deep into your lower abdomen lift up from the center of your chest and draw your shoulders down your back spread your toes and

pull plug down into lower region of abdomen hug and hold for three two see if you can left the chest a little

more good and one cross your ankles and step back into a tabletop position moving into wrist mobility spread

your fingers really wide so sometimes the fingers come together right but we want to keep

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