Today’s episode is a recording of one of our Movement classes at nook. It’s an easy 30 min follow-along class suited for all levels and ages. The main focus is on developing open & healthy hips through mobility and strength.

Be sure to listen to your body and make modifications as needed. You can use this class as a stand-alone practice, or as a preparation for deeper flexibility work. If you want to go into deeper flexibility work towards pancake and middle-splits after this low-key practice, I recommend you try our middle-splits and pancake class which you can find here! Be aware of your body’s limits and go slow – you can pause the video at any time to spend more time on certain exercises.

I hope you enjoy this open & healthy hips class! If you want more guidance and community support, head over to the nook website and sign up for a 7-day free trial. We would love to see your face on Zoom!

It’s never too late to do what you love!

Sonji

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Today’s episode is a 30 min follow-along class for your press to handstand! Give it a go and let me know how it goes :).

Be sure to warm yourself up well. This includes warming up your wrists, shoulders and your hamstring and pancake flexibility before you start. The more you can compress your hip flexors, the less heavy the press will feel, which is why we regularly have a middle splits & pancakes class right before we do presses. If you have the time, I recommend you do the flexibility class that I published a few weeks ago, before you start with this one.

I also recommend you start working on your press to handstand once you already have a few seconds of straight balance to press into. I consider the press an extension of a handstand. Basically your shoulders have to be stable enough to support your legs on the underbalance side of your body without collapsing – just like in a tuck handstand. Only with the press to handstand, the range is bigger and requires you to control the whole pathway from the floor up. In this class we spend a big portion of the time dissecting this pathway. I hope it all makes sense to you!

Patience is Key

Developing a press to handstand is generally pretty straight forward, but it requires consistent practice and patience. It took me what felt like an eternity! I’ve talked about my press journey in a previous episode, which you can watch here. But believe me, if you stick with it, you’ll get it. And of course I’ll be there to help you along the way, if you ever get stuck. 🙂

I hope this follow-along class helps you to reach your press goals!

Don’t hesitate to comment down below, if you have any questions. If you feel stuck and need personal guidance, come and join us in class at nookmovementstudios.com! Or of course you can always book a private session with me as well.

It’s never too late to do what you love!

-Sonji

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