Australian_Yoga_Journal-January_2018

28

january 2018

yogajournal.com.au

TABLE TOP SWING

THROUGH

These are great for developing the posterior

muscles that stabilise the scapula as well

as building a strong core. Start in table top

(stage one) and really engage the shoulder

blade muscles to lift the chest, then swing

your buttocks through without touching

the ground and draw your forehead to

your knees. As you progress you can really

challenge the core and try to move into an

L-sit (with the ankles off the ground).

THE DISH

Any gymnast or acrobat has done these

until the core screams! This is the full

position, but bend the knees and bring the

arms by the side to reduce the load and

perform the move at the appropriate level.

Once in position, lock the whole body (as

if it’s been filled with super glue) and move

as one unit, gently rocking back and forth in

small movements - keeping the core locked

down. Rock for ten seconds to minute-long

sets and you’ll feel your core start to fire up

and be ready for the stability required to

hold handstand.

STAGE 1

STAGE 1

STAGE 2

STAGE 2