Tips for a proper shoulderstand set up, alternatives to shoulderstand and what to do when that pesky aunt is in town.
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[Music Playing] Dina: Hi, I am Dina Prioste and welcome to Get Exercised. Grab a blanket and get down on the floor, we are doing shoulderstand today. If you have neck or shoulder injuries, are pregnant or have high blood pressure, you should definitely avoid the full shoulderstand and come into one of the alternatives either bringing the legs up against the wall or you can take a block or a book and place it under your sacrum right here and just bring the legs straight up and just hang out here. Traditional shoulderstand, we are going to do a proper set up to that. I want you to take a blanket and fold it about so and place it down on your mat across. And, up from here, just fold your mat over. So now, this creates the old patting there. You are going to come to lie down. So, your shoulders are about at the top of the patting and the back of your head is on the floor, so you have space between the floor and the mat, that is very important. First, we are going to come into the plow pose by swinging the feet over the head and behind. Now, I have a very tight plow, my feet do not come to the floor, so I am going to keep my hands on my lower back. If your feet are on the floor, you can take the hands together and kind of walk the shoulders together. So, from here, you are just going to walk the elbows in a little closer so the hips go over the shoulders. Keep looking up towards the ceiling here. At this point, you do not want to be looking from side to side because that will put strain on your neck. And from here, slowly take the legs straight up into shoulderstand. Yes, shoulderstand! Shoulderstand is said to improve your body right functioning. It stretches and strengthens your spine, improves your blood circulation and is also going to help overcome anxiety and depression. That is totally worth this exercise, just right there and taking the feet back down to plow, arms down on the mat and slowly, use your course straight nice and light. You are going to roll your body back down. Take out patting you are using where you come to fish pose, always follows the shoulderstand. So, come onto the elbows as you start, take the top of the head to the floor. Now guys, I need to speak with the ladies alone for about a minute so could you please lower the volume on your computer. I will give you the thumbs up sign when you can take a back up. Now ladies, when Aunt is in town, it is best to avoid shoulderstand altogether. Hello, I am back for five to seven days. You know, that was world trip. I could really use some ice cream. As glad as we are to see her, we would like her to leave in as timely manner as possible and being upside down makes that difficult. So, up for one of the alternatives instead, either legs up the wall pose or the block under the sacrum just taking the legs straight up until she is gone. I am not, do not get up, do not get up. I am leaving, I am leaving. No, no, do not move. I got it. I got it. Yes, all under control. Okay ladies, on the count of three, I want you to laugh really hard like you heard the funniest joke in the world so the guys think they missed something. One, two and three! [Laughter]. Okay guys, you could take that back up. That was really good. So, join me next week when I show you how to burn calories, build strength and stretch on about three minutes. Thanks for watching. I am Dina Prioste. Happy Independence Day and you have just been exercised. [Music Playing]