Rectus Abdominis Handstand Drill

Rectus Abdominis
Handstand Drill

The Key Component for Control

abdominals

RECTUS ABDOMINIS HANDSTAND DRILL

This rectus abdominis handstand drill takes the fear out of inversions. That may be a bold statement to make, but it’s true. If you don’t have prior experience and/or training in any inversions, fear can be one of the most common barriers. The drill that Matt presents in today’s video is about intention and focus. You may have done the drill before, but have you done it like this? Drills offer an opportunity to focus on an action in your body. However, this doesn’t mean that you no longer require focus, attention, and effort as regards the other areas of focus, and drills provide more than just the development of a certain skill. They offer the confidence to move forward and progress in other ways.

Yoga for Core and Breathwork

BREATH OF FIRE

  • Moderate Vinyasa-style classes
  • Core strengthening & integration
  • Master your breath with pranayama practices
  • Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
  • Learn where and how to breathe in challenging postures
  • Each class will include one pranayama (breathwork practice) and several core strengtheners
  • Access your core muscles: deep, superficial, anterior, posterior, and lateral 
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

WHAT’S THE DEAL WITH THE RECTUS ABDOMINIS?

The rectus abdominis is a flat muscle and is the most superficial of the abdominal layers. It runs from the bottom of the sternum all the way down to the pubic bone. Its central role is to create spinal flexion. In your yoga practice, the use of the rectus abdominis shows up in forward folds. The muscle also supports your ability to stay stable in balancing and plank postures, although the deeper muscle layers take on more of that responsibility. This doesn’t mean that it’s not essential, and we are centering our focus today on the rectus abdominis handstand drill. As previously mentioned, it’s about intention and awareness and about the specific actions you take that bring the rectus abdominis more to the forefront. For example, the amount of engagement, or activation, of the rectus abdominis depends on what’s required in a specific movement or drill.

WATCH THE VIDEO

RECTUS ABDOMINIS HANDSTAND DRILL:  THE KEY COMPONENT FOR CONTROL

HANDSTANDS

You can think about what’s required in Handstand in a number of different ways. Handstands are referred to as both arm balances and inversions, and the list of what’s required may seem lengthier than for other arm balances. You can be sure, however, that Matt always has a phenomenal way of breaking things down into tiny bits so you can work through the process. Some of the areas of focus are your hands, which grip the ground; the wrist flexors; or “joint stacking.” In one of my previous articles, L Pose Handstand Training, I outline more details about the core and about how Matt shows you how to utilize your hip flexors. The conversation surrounding the rectus abdominis is another important one because it’s another opportunity to intelligently call upon a “simple” action in your body to get you closer to Handstand.

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UNDERSTANDING THE DRILL

The simple action in this rectus abdominis drill is to bring your ribs and pelvis closer to one another, but the action is more deliberate than simply leaning forward and allowing gravity to do the work. A level of activation is required to utilize the strength necessary for the inversion. You’ll see in the video that Matt encourages you to prioritize this action over stacking the hip and shoulder joints. This stacking can be quite intimidating at first, and the rectus abdominis drill removes this barrier. Executing this drill with a wall behind you offers even more encouragement and permission to explore kicking up into Handstand with more confidence and control. Keeping your front body shortened trains you to stay away from relying on the wall. The action may shorten your hops, but this simply means that you are successfully keeping your awareness on the rectus abdominis.

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  • SPRING ENROLLMENT OPEN! Training begins June 1

WHAT ELSE DO YOU NEED TO KNOW?

Yes, going upside down is more than front-body awareness and activation; it’s also about connecting the dots. Taking an approach like this one helps clarify what’s required in Handstand as a whole posture. You are not only training your physical body but also creating an indelible mark on your nervous system that you’ll be able to call upon naturally and intuitively. In other words, the approach goes beyond being just a rectus abdominis Handstand drill. It is something you can rely on in your approach to other inversions and to how you go about putting the pieces together when exploring postures that are challenging for you.

Matt’s current Breath of Fire Immersion goes further into how to intelligently utilize your core within your yoga practice.

See you on the mat!

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Breath Of Fire Immersion

Yoga for Core and Breathwork

BREATH OF FIRE

  • Moderate Vinyasa-style classes
  • Core strengthening & integration
  • Master your breath with pranayama practices
  • Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
  • Learn where and how to breathe in challenging postures
  • Each class will include one pranayama (breathwork practice) and several core strengtheners
  • Access your core muscles: deep, superficial, anterior, posterior, and lateral 
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

Continue Learning

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L Pose Handstand Training

L Pose Handstand Training

Activate Core and Hip Flexors

handstand prep

L POSE HANDSTAND TRAINING

We’re all aware of the importance of taking baby steps when we have a bigger goal we’d like to achieve. L Pose Handstand training falls under that category when it comes to taking steps towards Handstand. Matt refers to L Pose as the “first entrance to handstand.” Before you take flight, practicing L Pose in different planes is one of the best ways to really prepare and understand the biomechanics involved in the posture. Practicing L Pose on your back provides a more controlled opportunity to learn how to really engage the hip flexors and core muscles.

Handstand and meditation online yoga classes

HANDSTAND & MEDITATION

ONLINE YOGA IMMERSION

BREAK THROUGH MENTAL & PHYSICAL BLOCKS

  • Learn the most effective drills to safely build your Handstand
  • Practice essential meditation techniques to break through mental barriers and build confidence
  • Improve focus and breath support right side up and upside down
  • Build strength and the necessary skills for balancing Handstand
  • 12 classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend livestream OR practice the replays any time that’s convenient for you

SALE PRICE: $168.00

MORE INFORMATION

THE MYTH OF THE CORE

Core strength might be the first thing you believe you need to develop while preparing for Handstand. Matt explains that there’s no doubt that this is a necessary part of the equation, but if you’ve conquered the action of the “push” in the shoulders (shoulders up towards your ears), the use of the core is a refinement only when the shoulders are out of alignment. If this is the case, you’ll have to utilize your core a lot more to keep your back straight and possibly pull the legs from behind you.

WATCH THE VIDEO: L POSE HANDSTAND TRAINING


CORE MUSCLES & HIP FLEXOR ACTIVATION

What is the core? The core muscles are a great deal more than the superficial muscles of the rectus abdominis. In terms of Handstand, a large part of the focus is the deeper core muscles (the psoas major and the iliacus, also referred to as the iliopsoas). These muscles are a key component when it comes to stabilizing the pelvis and thighs in a handstand. With L Pose as the first entrance to handstand, an awareness of the importance of the activation of the hip flexors is paramount.

NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!
NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

IMPLEMENT THESE ACTIONS: L POSE ON YOUR BACK 

Here are the cues for L Pose Handstand on your back:

  1. Take your arms overhead (be sure to actively lift your shoulders up towards your ears)
  2. Straighten your knee as you pull one leg closer to your chest. It’s the strength of the hip flexors that will help you bring this leg in as close as possible  
  3. The opposite leg stays close to the floor, with your heel only about 1 cm from the ground
  4. Pull your front ribs down (this will engage your abdominals)
  5. Continue to pull the top leg close to your chest without lifting the bottom leg up 

The desired outcome is to maintain all of these actions simultaneously. L Pose Handstand training on your back lays the foundation for when you’re ready to explore the shape in other planes (including other postures, like Warrior III). It also helps you to feel the alignment in your body. Drawing your rib cage into the floor, for example, creates the pattern of the stacking required above your pelvis.

STRENGTH

ONLINE YOGA IMMERSION

Yoga for Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential

  • 12 classes: Each class targets a specific muscle group
  • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
  • Learn creative ways to strength train within the context of a yoga practice
  • Increase mobility by balancing your strength with oppositional muscle groups
  • Joyful accountability to help you reach your practice goals

SALE PRICE: $138.00 $128.00

MORE INFORMATION

THE GROUNDWORK

Groundwork? In this case, the pun is intended. L Pose Handstand training literally has you on the ground in order to lay a solid foundation. Essentially, it can take the fear out of the equation—going upside down can be quite intimidating. Approaching the “bigger goal” of having a handstand practice by utilizing bite-size drills and techniques can give you the confidence to progress to the next level. You have to crawl before you can walk, and this is essentially the Chromatic way. When you take this approach, you gradually build upon each layer and strengthen the neuromuscular connection. Handstand training becomes more approachable when you prepare your body via time, patience, and effort. If you’d like to build on this foundation, take action by registering for Matt’s immersion Handstand & Meditation.

See you on the mat!

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Handstand & Meditation Immersion

CHOOSE YOUR PATH

NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!
NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

Continue Learning

Double Stag Handstand

Double Stag Handstand

Double Stag HandstandbalanceDOUBLE STAG HANDSTAND Cultivating confidence is a non-negotiable when it comes to implementing a handstand practice. If handstands seem insurmountable even to consider, don’t fret; there might be an easier option. Easier? Really? Yes!  Ok,...

read more
Accelerated Handstand Development

Accelerated Handstand Development

Accelerated Handstand DevelopmentinversionACCELERATED HANDSTAND DEVELOPMENT Accelerating the process of achieving a goal comes from consistent practice, but it also depends heavily on the information and knowledge we’ve acquired.   Whether a handstand is part of our...

read more
Tweak The Twists In Your Yoga Practice

Tweak The Twists In Your Yoga Practice

Tweak the Twists in Your Yoga PracticepadmasanaTWEAK THE TWISTS IN YOUR YOGA PRACTICE The definition of "tweak" here is the following: to improve (a mechanism or system) by making fine adjustments to it. This perfectly describes a major part of what’s involved in the...

read more
Lotus Foundations

Lotus Foundations

Lotus FoundationspadmasanaLOTUS FOUNDATIONS Lotus Pose requires a healthy amount of hip flexibility. For some, it comes easy. Reasons for this might be that the person is hypermobile in the hips, knees, and ankles and/or that many months or years of effort have been...

read more
Hips and Eka Pada Galavasana

Hips and Eka Pada Galavasana

Hips and Eka Pada Galavasanaflying pigeonHIPS AND EKA PADA GALAVASANA Depending on where we are in our asana practice journey, arm balances may feel a little overwhelming. It can be difficult to know where to start. Instead of thinking about the final destination, we...

read more
Hip Flexor Health For Better Movement

Hip Flexor Health For Better Movement

Hip Flexor Health for Better MovementstretchHIP FLEXOR HEALTH FOR BETTER MOVEMENT Healthy hip flexor muscles are associated with both stretch and strength. Although we’re going to focus more heavily on strength in this article, always note that both strength and...

read more

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

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