Forearm Stand Course | Ms Low

Personal Information
Name: Ms Low
Date of Birth (dd/mm/yy): 11/10/1972
Occupation: Sales

Questions:
1) Setting Goals: Forearm stand

2) Have you been doing any movements/exercises/inversions lately? Yin Yoga & Rowing

3) History of Injuries (left ankle, mild both knees, left shoulder)

Program
1) Foundation to Forearm stand

To-Do List/Homework

  • Kindly do the home practice below
Assessment/Progress
Program

31/5/2022 (Tuesday 8pm to 9.30pm)

  1. Consultation (5 mins)
  2. Joints & Spine Warm Up (10 mins)
  3. Core Activation
    – Plank (45 secs Elbow, 30 secs Full Arm) & Side Plank (30 secs each side)
    – Boat Pose (45 secs) & 2 Foot Pose (30secs)
  4. Shoulder Conditioning Exercises
    – Dolphin Combo (Isometric 30/45, Open Split Single Bent Leg Lift 30)
  5. Forearm stand
    – Foundation
    – Entries (Split Up)
    (Right Leg Up), (Left Side Weaker)
  6. Warm Down

Homework

  1. Joints/Full Body Warm Up
  2. Elbow Plank (45secs) + Side Planks Right & Left (45secs)
  3. Dolphin hold 30secs x 2 sets
  4. Dolphin Open Splits Single Bent Leg Lift 30secs x 2 sets
  5. Practice Single Leg Dolphin Hold 30secs each leg x 2 sets
  6. Warm Down

14/6/2022 (Tuesday 8pm to 9.20pm)

  1. Wrists, Spine & Shoulders Warm Up
  2. Core Activation
    – Elbow Plank (5 Breath)
  3. Shoulder Conditioning Exercises (5 breath each)
    – Dolphin Pose Open Split
    – Dolphin Pose
    – Dolphin Pose Single Leg (R & L)
    – Forearm L-Hold
  4. Forearm stand
    – Entries (Split|Stag|With Chair)
  5. Warm Down (Shoulder Stretches)

Homework

  1. Wrists, Spine & Shoulders Warm Up
  2. Elbow Plank (30secs) 
  3. Dolphin Pose (Legs Together) (5 breath x 2 sets)
  4. Dolphin Pose Single Leg hold Right & Left Leg (5 breath x 2 sets)
  5. Forearm L-Hold (5 breath x 2 sets) or as long as you can for 3 sets (Please take photo/video to show me your alignment)
  6. Warm Down

28/6/2022 (Tuesday 8pm to 9.30pm)

  1. Wrists, Spine & Shoulders Warm Up
  2. Shoulder Conditioning Exercises (5 breath each)
    – Dolphin Pose 
    – Dolphin Pose Open Split
    – Handstand & Forearm L-Hold
  3. Forearm stand
    – Entries (Split|Stag)
    – Hitting yoga block + spot & support
  4. Warm Down (Shoulder Stretches)

Homework

  1. Wrists, Spine & Shoulders Warm Up
  2. Dolphin Pose (Legs Together) (5 breath x 2 sets)
  3. Dolphin Pose Single Leg hold Right & Left Leg (5 breath x 2 sets)
  4. Forearm L-Hold (5 breath) | Do extra after 5 sets of forearm stand entry
  5.  5 sets forearm stand entry (Send 2 practice videos for me each time), make sure to set up the practice place with mats/blankets for landing
  6. Warm Down

*Goal is to get two legs against the wall*

22/7/2022 (Friday 7.15pm to 8.30pm)

  1. Wrists, Spine & Shoulders Warm Up
  2. Shoulder Conditioning Exercises (30 seconds each)
    – Dolphin Pose 
    – Dolphin Pose Single Leg Hold (R & L)
    – Handstand & Forearm Single Leg Hop (R & L)
  3. Forearm stand
    – Entries (Split) while holding block
    – Hitting yoga block + spot & support
  4. Warm Down (Shoulder Stretches)

Homework

  1.  Warm Up
  2. 30 minutes kicking up to the wall (split entry)
  3. Warm Down

*Goal is to get one leg to touch the wall and ultimately two legs against the wall*

19/8/2022 (Friday 8pm to 9.30pm) (Combined Sessions)

  1. Wrists, Spine & Shoulders Warm Up
  2. Shoulder Conditioning Exercises
    – Plank
    – Chair Full Arm + Elbow L-Hold
    – Dolphin Pose 
    – Dolphin Pose Open Splits
  3. Forearm stand
    – Entries (Split) while holding block
    – Entries (Split) without holding block

    Focus on Landing
    – Homework (Finding balance with single foot on wall and into two legs together before landing)
  4. Warm Down (Shoulder Stretches)

Homework (Set a schedule to train at least 3 times a week to see progress, remember consistency is key to success!) Also, safety first. (put pillow or cushion as you train your landing)

  1.  Warm Up
  2. Practice successful entry to double legs on wall
  3. Proceed to train for balance once you are able to enter to forearm stand successfully.
  4. Watch the video if you forget the balance exercise.
  5. Always remember to review your own practice and do send me videos of you practicing once in awhile.
  6. Warm Down

*The Ultimate Goal is to be able to balance with two legs together off the wall*

Happy practicing!