POPSUGAR Fitness

The Insane Yoga Move That Will Strengthen Your Every Inch

Jun 3 2014 - 9:58am

This may look like something your younger self had no problem flipping into on the grass during recess, but as an adult, you can still do this fun move. If you take an Ashtanga Yoga class, this is part of the backbending series right before the closing sequence. Known as Tick Tock, it looks pretty challenging, I know, but there are a few modifications listed below you can do depending on your strength and flexibility levels.

It's very important to warm up before attempting Tick Tock. Work on this move at the end of the next yoga class you take, or after a run or bike ride and this yoga sequence that increases spinal flexibility [1].

  1. Begin in Downward Facing Dog [2]. Walk your feet in a little closer to your hands.
  2. Bend your knees, lifting your heels, and push off the balls of your feet, lifting both feet into the air. Try to bring your hips over your shoulders as you bend your knees. If you want, you can pause in Scorpion [3] with your feet close to or touching your head.
  3. Lower your feet over your head and then release them to the floor, coming into a backbend.
  4. Press into your feet as you rock your weight into your hands and lift your legs into the air, bringing your hips back over your shoulders.
  5. Release your feet back to the floor. Repeat five times.

Since this is a pretty advanced move, here are a few easier ways you can work on this pose.

Source: Louisa Larson Photography [6]


Source URL
http://www.fitsugar.com/fitness/How-Do-Handstand-Backbend-Yoga-34901981