Dinesh's Notes

Started with introduction and
then the preparation.

JOINT PREPARATION:
  1. Neck
  2. Wrist (upper, clockwise & anti-clockwise),
     Finger dorsiflex/on/the flex and
     on the chest like variation
  3. Spinal flexion and extension.

ALIGNMENT: NON BALANCE EXERCISES:

1. Standing (back on wall)
   → Feet together
   → Knees lockout
   → PPT (Gentle pelvic tilt)
   → Belly in, Ribs open
   → Shoulder elevated and stacked (Maintained)
   ★ Touching lower back on a wall is
     aligned level gymnast position.

2. Facing the wall
   → Stand facing the wall
   → Feet together (toe touch the wall)
   → Knees lockout
   → Pelvic tilt
   → Belly in, Ribs open
   → Shoulder elevated & stacked
   → Finger Piano extended

3. On the Floor:
   → Lying belly on the floor
   → Toes pointed and together
   → Knees together lockout (not the highest)
   → Knee caps off the floor: then you tilted
   → If the knees bend then you tilted
     too much
   → Pelvic tilt: belly off from the floor
   → Floating ribs / belly off from the floor
   → Keep the SH elevated and open
   → Finger Piano Position

Preparation: neck, wrist (multiple rotation)
spinal, flexion

Alignment:
  Non-Balance Exercises:
    Standing → Back on Wall

  ★ 1. Shoulder Shrugs
    2. Facing wall, toes touch the wall
    3. On the floor
    4. Wall handstand
       (Shallow breathing)
       (Hands shoulder width)
    5. Thoracic Extension
    6. Neck Relaxation. Neck related.
       Handstand: do not tighten eyes
    7. Micro balance (multiple forms) and
       Small tuck (for feel the same)
    8. Retreat
       ★ 3 hand positions (facing wall)
    9. Handstand shrugs — behind and pull
   10. (continued)

Same with tuck slides
→ Same joint articulation, but just
  slowly slide down on the wall to
  feel the shoulder opening.

MICRO BALANCE EXERCISE:

→ Using the relaxed HS with the
  wall support → then slowly take
  off the legs → e.g. small tuck.

  and balance
  move front and back.

1. Preparation → Prehab
   → Wrist conditioning

2. Relaxed HS Non-balance Exercise
   → Moving forward and backward
   → Using wall raking the hip
     on the wall to open SH

3. Straddle — Open (L shape)
   Hip has to go back.
   ★ Keep knee straight (forward)

   Freestanding (Relaxed HS)
   Changing body direction → both slowly

4. Tuck Handstand:
   Use hand to drive the hip
   to the wall → slowly tuck
   take one by one.

Wall Handstand:
  # Shallow breathing
  # Hands shoulder width

Neck Position: always relax the neck.
Do not tighten it for forms or balance
and stacked.

Steps: Elevate the shoulders → tuck the
chin then & only eyes down to the floor.
Feel the pulsation in the neck.

THORACIC EXTENSION:
Most important spinal segment of an
alignment (most people make mistakes
here, including me)

1. Standing and facing the wall
   → Feet → Knees lockout → gentle
     pelvic tilt → Belly in & Ribs open
     → Shoulder elevated & stacked
   → Now no front part → move closer
     to the wall to feel the thoracic
     extension

Tuck Handstand Variation:
→ From straight leg → Tuck
  one by one leg → Tuck
  (Tuck: no need to compress by
  counterbalance the hip to SH)

Tuck Transition Variation:
  Straight → Small Tuck → Full Tuck

3. STRAIGHT HS
   ★ Hand Position + Facing the wall
   Awareness for straight line.
   → Look the floor — Parallel — Tuck
     the hand.
   → The floating rib should be
     straight → the one in the hip
     should → adjust the hip position

1. Relaxed HS. Feet over the hands
   a. Open SH — Ribs open →
      belly in — Ribs open … SH width.
      Legs open to just a pinch.

2. Straight HS: top open to SH width
   ★ Slowly open to just a pinch.

3. STRT HS to STRADDLE HS
   the transition should be very slow
   and controlled.

   Details: Knees (facing forward —
   open → hit the small straddle, then
   externally rotated — for pointed —
   toes. Go back to small straddle.
   Knees upward.

5. HS + Small top 5 times
6. HS — Small straddle — Big straddle —
   Small straddle — HS
   (plane a lil bit, make sure to go)
7. Game evening, little faster.
   Kickup → SH above the brackets (always)

STRENGTHS BALANCE EXERCISE:

1. Split legs
   in handstand — together for balance
                         [drawings]

2. Pike to extend the hip
   Using the wall (one hand)

   ★ SH open and stacked → hip drives
     for the center → then extend
     hold for the straight line.

Partner HS for Balance & Alignment
→ Pushing forward & backward to
  maintain the alignment → both standing
  and upside down.

1. HS to forward & backward.
2. From plank position → pike → HS

3. Mounts:
   1. L Mount
      Lean forward on the L and
      get down.
      → SH elevated — toes
      → SH full extended and IR —
        toe pointed, stretched and IR.

2. L Mount to Straddle
   ★ Focus IR and ER when
     doing the transition

3. Diamond Shape — Open Knees
   → keep the pelvic tilt.

Sequence: D → T → D → S → HS

1 step Drill: Side Shifts
1. Facing wall: Side Shifts
   Straddle HS: SH — shift from
   the leg.
2. Shift and just off the other hand
   (almost like a feather touch).
3. Shift and tap the elbow.

8. Straddle — Diamond — Straddle — Diamond
   Presentation:

MOUNT:
1. Pike mount — Gentle Kickup
   SH over the hands
   SH Protracted and Open.

2. Pike mount (Variations)

★ My mistakes are: moving
  SH front & back.
  → Keep it above the hands
    & stack it.

Session - 2
All about 1-step handstand
exercises — One Arm Handstand.

★ Before one arm handstand,
  perfect the straight HS. That's
  very important. And also understand
  the movement, methods and
  work on the particulars.

→ He did lots of drills for
  1-arm today. Mainly they were
  focused on solid HS & SH
  position.

1. Blindfold warm-up
2. Mounts:
   → Cartwheel practice for
     in HS: → L entry and walk
            → Straddle and L down
   → Making Cartwheel:
     Place the arms SH width — land
     the legs close to the hands.
     Avoid landing away from the
     hand.

1. Relaxed handstand
2. Relaxed HS with straight legs
3. Press mount — Variation
   → Half negatives
   → SH elevated — Pelvic tilt
   → Hand in & Relaxed
   → Close on freestanding

Q+A
1. How to use blocks
2. How to train with blocks & floors
   parallettes — planks, floors
   When to use parallels
3. ★ What I need to focus:
   1. Need to perfect the HS alignment
   2. Work on duration per 1 min
   3. Keep the maintenance
   4. Work on mobility, compression
      & flexibility

He did lots of alignment today
and mostly self practice.

We learned many
press handstand today and
understood what my level is exactly.

PRESS HS:
→ Hands little open to save the wrist
→ Legs close to the hand — the worst
  makes more lean forward, too away
→ Legs full extended, full pike
  position. SH full elevated and
  drive the hips
→ Do not try to jump & drive from
  the hip
→ Practice lots of negatives