5 January 2016 Kat Selvocki

yogastrong derbystrong challenge: day 10

2016-01-05 16.48.59

L-Shaped Forearm Stand

Props: none

  1. Start on forearms and knees with feet against the wall, hips stacked above knees, and shoulders stacked above elbows.
  2. Lift knees off the floor to come up to dolphin, with toes tucked under so that soles of feet press against the wall.
  3. Step feet onto the wall at hip-height, so that when you straighten your legs they are parallel to the floor. Your hips will come directly above your shoulders–or slightly past–which might feel a little terrifying.
  4. Hold for several steady breaths and then lower your feet and knees to the floor.

Alternative: Keep your knees down and work in dolphin prep, or come up to dolphin.

Badass challenge: Lift one foot away from the wall–or both!

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I’m almost 50 years old, and I thought joint pain was inevitable with age and 7 years of skating. Turns out, it’s not. – Seven, Oklahoma Victory Dolls

NEW Flat Mat Minimum Skills

Looking for something to help your derby hips (and the rest of your body!)? Flat Mat Minimum Skills gives you a way to learn yoga and work on rocking your WFTDA minimum skills at the same time! It starts January 4, so you can have fun over the holidays and then crush your 2016 goals.

Flat Mat Regionals

Want your body to move better so that your muscles and joints don’t feel so abused? If you already know a little yoga, Flat Mat Regionals is your jam. With four weeks of yoga sequences designed specifically for roller derby, your grumpy knees and hips will be ready to roll again starting January 4.