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The Handstanding Yogi: The Hows, Whys & Wtfs of Being Upsidedown PDF

235 Pages·2017·2.68 MB·English
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Copyright © 2017 Ash Bond and Gabrielle Parker The moral right of the author has been asserted. Apart from any fair dealing for the purposes of research or private study, or criticism or review, as permitted under the Copyright, Designs and Patents Act 1988, this publication may only be reproduced, stored or transmitted, in any form or by any means, with the prior permission in writing of the publishers, or in the case of reprographic reproduction in accordance with the terms of licences issued by the Copyright Licensing Agency. Enquiries concerning reproduction outside those terms should be sent to the publishers. Matador 9 Priory Business Park, Wistow Road, Kibworth Beauchamp, Leicestershire. LE8 0RX Tel: 0116 279 2299 Email: books@troubador.co.uk Web: www.troubador.co.uk/matador Twitter: @matadorbooks ISBN 9781788034296 British Library Cataloguing in Publication Data. A catalogue record for this book is available from the British Library. Matador is an imprint of Troubador Publishing Ltd This book is written as a guide to help you on your individual journey upside down. It is not meant as a replacement for a good teacher. Especially if you are new to inversions or are on a healing journey, please check with a medical professional as to your fitness and suitability for exercise. Handstands are magical things. Please use this magic wisely with no other intention than to increase your own unique brand of awesome. You are awesome. In gratitude, To our parents and housemates who let us use their kitchen tables to write this book. And to our students, who will always be our best teachers. “Why do you want to climb Mount Everest?” “…Because it’s there.” — George Mallory in Climbing Mount Everest is work for Supermen, The New York Times, 1923 Contents Prologue Part I: The Foundations 1. Introduction 2. The Pillars of Handstand 3. The Acrobatic Handstand 4. The Building Block Conversation 5. How to Build a Handstand 6. The Anatomy of Handstand 7. Hand Placement 8. Scapula Elevation 9. Serratus Engagement and Activation 10. External Rotation of the Shoulder 11. Glute Engagement 12. Spotting 13. The Lesser Spotted Handstand 14. The Greater Spotted Handstand Part II: The Exercises The Exercise Index Part III: The Plans 1. How To Use The Training Plans 2. Training Plan 1 3. Training Plan 2 4. Training Plan 3 5. Training Plan 4 6. Training Plan 5 7. Training Plan Templates 8. Rest Day Restorative Practice Part IV: The Story 1. The Injury 2. Chasing The High 3. Breathe if You Want To Go Faster 4. The Work 5. The (tangled) Web 6. Yin, Yang and Yanger 7. The Magic Part V: The Beginnings Q1. How Do I Start To Handstand? Q2. How Do I Find The Time? Q3. How Do I Find The Space? Q4. The Handstand Worry Goblins Epilogue The Players The Books The Handstander: Gabby. 4’11”. Professional acrobat and handstand teacher. Gabby is a terrible yoga student, although she tries. The Yogi: Ash. 5’2”. Yoga teacher and writer. Ash can not really handstand, please don’t ask her to.

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