Welshy Posted May 13, 2015 Posted May 13, 2015 Hello guys!!! This is my first ever post here and I'm really looking forward to engaging with you guys. It's rare to see such an open group of kind encouraging people on fitness forums - I know I'll feel welcome here. Also a quick thank you to Kit. KIt you have allowed me to take my self mastery journey to new heights lately. I discovered you just over three weeks ago and bought so much of your VOD stuff. Very rarely do I find content that works so so so well. After a little help from a friend on my gracilis muscle followed by Liv's prep for pancake class my face touched the floor for the first time. I genuinely teared up...Seriously, then the same thing yesterday with the pike. I buried my whole head in my shins cackling like a little kid in disbelief. So thank you! you guys are doing wonderful things! Anyway, enough waffling. My question is one regarding flexibilty/strength for an L-sit to press handstand. Within Ashtanga Yoga you are probably aware of the repeated action of 'jump throughs' and 'jump backs'. see below video please to reference what I mean n order to do this I'm wondering what progressive loaded types of stretching one must do in order to get that initial lift so that one can take the l-sit back and then to either a handstand or a chaturanga dandasana. I cannot passively fold into a very deep pike. I have to assist myself with a little feet pulling and engage my shoulders. It looks like the bloke in the above video has some serious flexibility and that is what enables him to tuck like that into the l sit right?I understand that you are not a yogi but, surely someone can shed light on the many facets of strength and flexibility needed here. I for example am only able to go from a pike to a cross legged jump back and sometimes a handstand like this video below https://youtu.be/iV4iqS9leaY?t=29 Ultimately I would like to acheive this I hope my question is clear...Thanks!!!
Welshy Posted May 14, 2015 Author Posted May 14, 2015 Sorry this post was rushed before bed last night. Ill have to clean it up a little... Basically I'm curious as to what the limiting factor is for me not being able to get the same lift as him and to maintain it throughout the jump back. Am I most likely limited by my midsection/HF/Quads complex's ability to contract enough for that amount of lift OR is my issue one of active flexibility (or passive?!?!?! still struggling with understanding the difference) since I cannot yet just collapse passively into a deep enough pike? I think im a little confused myself as to what I mean...I just want to really do this strength move HA!
Craig Posted May 18, 2015 Posted May 18, 2015 You are basically on the money already, you'll need a very strong active compression in the hip flexors/quads, and also a very deep passive pike, i.e. flexible posterior chain. You've already got master the pike i assume, these should cover exercises for the latter, the former has been addressed by olivia somewhere but I can't remember which program its in or if I'm just confusing things with stuff I've done with her in class!
oliviaa Posted May 19, 2015 Posted May 19, 2015 Master the Pike E11 Hands-free pike is all about improving your active flexibility in the pike.
Welshy Posted May 19, 2015 Author Posted May 19, 2015 Brilliant guys! Thank you so much for the response. I will work on E11 Also what roll will Jefferson curls play active/passive spinal flexion? And then how does this apply to pike?
Craig Posted May 19, 2015 Posted May 19, 2015 These strange technical questions can be answered, but academic breakdowns won't actually solve your problem. Best to go do a few days/weeks/months of jefferson curls and *experience* how they change your particular body/situation. This will answer your question fully, and will upgrade your theoretical understanding of what the exercise does more than any words that I can write here will.
Olga Posted May 25, 2015 Posted May 25, 2015 Also what roll will Jefferson curls play active/passive spinal flexion? And then how does this apply to pike? The video with Jefferson curls used weights and vertical standing position. This way the abdominals are not used much on the way down, and only partially on the way up (the going up which is loaded is more about back muscles working against gravity +weigth). For more 'active' flexion you use abdominal muscles actively to bend forward and to reach towards Pike - like in Pilates Roll Up exercise. This is a good demo and explanation: https://www.youtube.com/watch?v=I1pWz27ln-U PS For the overall Jump through and L-stand to Handstand exercises, I think a lot depends on body proportions too. Trunk length vs leg lengths; arms length.
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