21 Days to an Effective Yoga Handstand – Kino Macgregor

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Episodes

DURATION: 56 seconds

Let’s Break it Down Step by Step

21 Days To An Effective Handstand is a video series that will take you on a journey to finding joy and peace in your practice as you build your way up to the ever challenging handstand posture. In this series, Kino and Kerri break down the process and lead you through step by step. You will learn proper technique & alignment, build strength, and most importantly, have fun! Join Kerri and Kino on this 21-day journey to building an effective handstand. Focus: handstand, trailer, inversion, tease

DURATION: 13 minutes, 47 seconds

Handstand Day 1

Follow along with Kerri and Kino as they lead you through a set of exercises that are designed to warm up the wrists and strengthen the shoulders. This class will help you begin to build the strength you need in preparation for handstand. Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance

DURATION: 14 minutes, 47 seconds

Handstand Day 2

In this video, you will work with Kerri and Kino to build strength and flexibility in the wrists. These are important steps to building up to a safe, strong and effective handstand. Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance, flexibility

DURATION: 15 minutes, 43 seconds

Handstand Day 3

Core strength is extremely important to developing a handstand practice. This video is designed to help you build the strength that will give you more body control. Follow along as Kino and Kerri break down several postures and exercises that will help you prepare for handstand. Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance, core, core strength, navasana

DURATION: 15 minutes, 48 seconds

Handstand Day 4

During this video, Kerri and Kino will help you build strength and flexibility in the shoulders. Watch as they break down the difference between naturally strong and naturally flexible shoulders. Then follow along and practice the techniques that will help you learn proper alignment for a stable handstand. Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance, yoga pro wheel, yoga wheel, chest opener

DURATION: 23 minutes, 2 seconds

Handstand Day 5

An effective handstand relies on half core strength and half shoulder strength. In this video, Kino and Kerri will guide you through a set of exercises that will combine the work you’ve done with your shoulders and core, bringing you one step closer to handstand. Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance, core, core strength, hips, lolasana, L-sit, lift, hamstrings, straddle press

DURATION: 20 minutes, 40 seconds

Handstand Day 6

Building hamstring flexibility is a key component to properly moving into a handstand. In this video, Kino and Kerri explain why hamstring flexibility is important, and they will guide you through a series of postures and exercises to help you work on warming up the hamstrings. Focus: handstand, strength, flexibility, hips, wrists, arm balance, inversion, hamstrings, forward fold

DURATION: 7 minutes, 19 seconds

Handstand Day 7

Taking a day off and giving your body time to rest and recuperate is just as important as building strength. In this video, Kerri and Kino will walk you through a guided meditation that will help calm the mind and get you ready to continue on your handstand journey. Focus: handstand, meditation, breath, breathe, guided mediatation, calm

DURATION: 20 minutes, 20 seconds

Handstand Day 8

In this video, Kerri and Kino will help you get into your first handstand of the series. Day 8 is focused on combining all the work you’ve done so far, and using the wall to help you get completely upside down. Focus: handstand, strength, flexibility, hips, wrists, arm balance, inversion, wall work 

DURATION: 23 minutes, 14 seconds

Handstand Day 9

Follow along with Kino and Kerri as they guide you through a practice that will help you build strength, and teach you how to get your lower body, hip flexor a and core to work together. These practices will aid you in working toward floating up into a handstand. Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance, core, core strength, navasana, hip flexors, L-sit lift, press up

DURATION: 18 minutes, 7 seconds

Handstand Day 10

Follow along with Kerri and Kino to practice kicking up into a handstand and holding the posture. This video includes a warm up to help you get prepared, as well as some actual handstand practice. Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance, core, core strength, kick up

DURATION: 25 minutes, 44 seconds

Handstand Day 11

In this video, Kerri and Kino will teach you form and technique to help with proper handstand alignment. The goal of this practice is to give you the tools you need to work toward achieving a vertical line in your handstand. Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance, core, core strength, vertical line, headstand, sirsasana 

DURATION: 22 minutes, 9 seconds

Handstand Day 12

Maintaining a regular backbending practice will help you in balancing the strength and flexibility required for handstands. In this video, Kerri and Kino will guide you through a series of backbending postures and exercises that will aid you in your handstand journey. Focus: Backbends, handstand, yoga pro wheel, yoga wheel, strength, heart openers, shoulders, shoulder openers, falling into backbend, chest openers, wheel pose, urdhva dhanurasana

DURATION: 19 minutes

Handstand Day 13

This video is all about stamina. Stamina is a really important part of building a handstand practice. Without stamina, all of the strength and technique in the world won’t help you get there. That’s why this practice is dedicated to building the stamina you need for an effective handstand. Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance, core, core strength, stamina, plank, lift, endurance, lolasana

DURATION: 8 minutes, 6 seconds

Handstand Day 14

You’ve been working hard on your journey toward building an effective handstand. Day 14 is all about rest and meditation. Follow along as Kino and Kerri guide you through a meditation that will help you cultivate a calm and steady mind. Focus: handstand, meditation, breath, breathe, guided mediatation, calm, light

DURATION: 20 minutes, 59 seconds

Handstand Day 15

In this video, Kerri and Kino will lead you through some exercises that will allow you to open up through the hamstrings and learn how to stretch the legs so you can lean into a handstand. Focus: handstand, strength, flexibility, splits, hamstrings, hips, arm balance, inversion, hanumanasana, handstand split, shoulder strength, shoulders, wrists

DURATION: 13 minutes, 37 seconds

Handstand Day 16

In this practice, Kerri and Kino will lead you through some exercises to help you build the arm and shoulder strength needed for forearm balance postures. Focus: handstand, strength, flexibility, jump, shoulders, hips, arm balance, inversion, forearm balance, dolphin pose, core, shoulder strength, pincha mayurasana, peacock pose

DURATION: 23 minutes, 21 seconds

Handstand Day 17

In this video, you will work on jumping into a handstand-tuck. Follow along with Kino and Kerri as they help you get warmed up and teach you how to make the tuck shape for your handstand-tuck. Focus: handstand, tuck jump, handstand tuck, strength, flexibility, jump, shoulders, hips, core, abdominals, arm balance, inversion

DURATION: 16 minutes, 30 seconds

Handstand Day 18

The arm balancing postures that you will be working on in this video will give you the foundation you need for your handstand practice. Follow along with Kino and Kerri as they guide you through a full practice leading up to the arm balance postures Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance, core, core strength, titibasana, bakasana, crane pose, firefly pose, hips

DURATION: 18 minutes, 34 seconds

Handstand Day 19

Follow along with Kerri and Kino as they guide you through a practice that will help prepare you for straddle handstands. Focus: handstand, strength, flexibility, straddle, straddle handstand, hips, wrists, arm balance, inversion, hamstrings, shoulder strength, shoulders, forward fold

DURATION: 33 minutes, 13 seconds

Handstand Day 20

This is the last asana class of the handstand series. In this video, Kino and Kerri will put together everything you’ve worked on throughout this series, and lead you through a full practice leading up to handstand. Focus: handstand, wrists, shoulders, shoulder strength, strength, inversion, arm balance, core, core strength, lolsana, lift, balance, backbends, flexibility

DURATION: 7 minutes, 17 seconds

Handstand Day 21

This final guided meditation is designed to take you on a journey through the inner body to help crystallize everything you’ve learned in this series. Follow along as Kerri and Kino guide you through meditation.

DURATION: 57 seconds

Trailer

21 Days To An Effective Handstand is a video series that will take you on a journey to finding joy and peace in your practice as you build your way up to the ever challenging handstand posture

Honor the practice. Honor the tradition. Honor yourself.

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