Learning to do well handstand, firstly you must fully master handstand skills. Handstand skills include you should train and developing the power of waist, two hands and arms before start this exercise, and keeping the balance of neck, waist and hands when you are doing the exercise.

Some steps like that:

Standing 30-50cm from a wall, bow slowly, then both hands supporting the ground, And make sure your hands grip the ground.Then two feet kick backward and up with great force. Until your feet touch the wall, then keep the balance of neck, waist and hands. Then maintain this handstand pose for 5 second or more or less.
If someone stand next to you and help your feet to touch the wall once you haven’t enough power to kick your legs up and next to the wall which much be better and so you will be easy to do it.
You can practice handstand several times or more one day. After practicing more, you can do the handstand against a wall and without anyone’s help. and now you can keep this pose for several second to one mins or longer.

Practice makes perfects. You only need to master the handstand skills that is developing your power of waist, hands and arms. then when you do it keep the balance of neck, waist and hands. so to do the handstand against a wall is not very hard. And after you practice some time, slowly, you can do the handstand away from the wall.

Handstand is a very important and challenging yoga pose. After doing handstand, you will feel your head and the whole body relax. It has great benefit to stimulate head blood circulation, prevent and cure Cardiovascular Disease and other disease caused by long time standing and overworked. It also improves intelligence and responding ability, slow down the process of aging.

1, Kneel down and then low hip on your heels.
2, Put your hands by your feet. Fingers point backward. Your hands droop easily.
3, Use hip as the pivot, exhale and slowly relax and bend your body forward, abdomen down on your hip first, then chest down on your hip, too, at last, forehead down on the ground gently.
4, Arms relax on the ground naturally and palms up.
5, Feeling your whole body relax.

Efficacy

After you have finished the practice that bend forward and backward like camel practice, then practice this baby pose is very beneficial to you. Baby pose can help you to relax your whole body, get the aches and pains on your back and waist rubbed away or ease you of your pain.

steps

1, Stand on the ground with feet apart a bit.
2, Fold your hands
3, Inhale, and raise your arms on your head, then reverse your hands, Lift your heels up and stand with feet finger tips, arms and the whole body as far as possible up extend. Hold your breath and keep this pose for seconds.
4, EXhale, slowly land your heels, and put down your arms with still folded hands.

Repeat this practice for 3-5 times.

Effects

This yoga practice is very good to your bowels, if your often do this practice will relieve costive symptom. It also enhance attention and sense of balance.

Today we do the warrior stretch pose, you’d better practice this exercise with bare feet.

Steps

1, Standing with your feet wide and maximum comfortably apart. move your right foot 90 degrees to the right and move your left foot 12-20 degrees to the right.
2, Lifting arms and one hand grab another hand.
3, Exhale and bend your right knee to the right, left foot stretching rightward.
4, Keep the pose for seconds with normal breath. And straight your back and left knee. let your gaze be straight in front of you.
5, Inhale, straight your right knee toes forward.
6, Move your left foot 90 degrees to the left and move your right foot 12-20 degrees to the left.
7, Exhale and bend your left knee to the left, let your left calf be vertical to the floor. Left foot stretching rightward.
8, keep the pose with normal breath. And straight your back and right knee. let your gaze be straight in front of you.
9, Inhale, straight your left knee, turn your foot forward and low down your arms, draw your feet.

Repeat this practice for several times.

Efficacy

This Warrior Stretching pose can help to improve posture and of course strong your legs.

Steps

1, Stand on the ground with feet about shoulder width apart and toes forward.
2, Arms crossed in your back.
3, Exhale, extend your arms backward with palms up.
4, Inhale, bend your head backward.
5, Exhale, take one step forward with your right foot.
6, Use waist as supporting point, exhale and bend your upper body forward.
Try your best to make forehead close to your right knee and lower your arms. keep this pose and hold breath for2 to3 seconds.
7, Inhale slowly and straight your body slowly.
8, Exhale, put your right foot in.

Change your foot and repeat this practice.

Efficacy

This pose can extend your thigh muscles and calves, also help to massage your shoulders and the upper back muscles. Shoulder blades can be strong stretched when you bend your body.

Steps

1, Please lie on your back.
2, Put your forearms under your lower back, two hands palms down and draws close,and your hip on your forearms.
3, Exhale, arms support the ground, and slowly and try your best to raise your chest up, keep this pose for seconds and breathe deeply.
4, Slowly and gently lower your chest.

Repeat step 3 to 4 for several times.

Steps

1, Bend your right knees, then raise your left knees a bit, then put the right foot under the left knees.
2, Now the right knees pointing forward, then move the right heel as close as possible to the your left side hip.
3, Bend your left leg and put it on your right leg. The outer of the left foot is close to the ground, and the right knee rest on the ground, the left knee is above your right knee or leaning towards the left a bit.

When you sit like this, your hip firmly sit on the ground, and straight your back and head.

Efficacy
This yoga sitting pose can help to relieve the symptom of haemorrhoid, lighten pain due to diseases such as rheumatism, arthritis on leg, cure your leg cramp, enhance elasticity of thigh muscles and perfect leg curve.

Steps

1, Kneel now, seperate two knees a bit, hands on hips.
2, Exhale, slowly push pelvis forward, spine arched a bit, neck stretched backward.
3, Slowly inhale while straight the upper part of the body.
4, Slightly exhale, feeling the spine, neck and thighs stretching.
5, Inhale, straight the upper part of the body.
6, Exhale, slowly puch pelvis forward and bend your body.
7, Inhale, slowly straight your upper body.

8, Exhale, turn your body to your right.
9, Inhale, bend backward, place your right hand on your left heel.
10, Exhale, extend your left arm upward. Keep this pose with slight breath. Hold your head high a bit with looking at your fingers. And feeling the stretching of chest and abdomen.
11, Now, inhale, lower your arm.
12, Exhale, raise your body slowly, hands on your hips.

Now change side.
13, Exhale, turn your body to left.
14, Inhale, left hand grip your right heel.
15, Exhale, extend your right arm upward while raise your head with slight breath. Now, your weight of upper body land on your right heel. Feeling your upper back and waist on the right are stretching.
16, Inhale lower down your arm.
17, Exhale, straight your back. your arms back to your hips.

Repeat this practice for 2 times.

Efficacy

This practice prevent and eliminate your sore back and neck, and make your spine softer. Also strenghthen your upper back muscle. It stretch and strong your abdomen muscles and organ, so it has great benefits to your digestive system, also can help removal of constipation.

steps

After you practice some yoga pose, then you can do yoga breathe consciously, keep on sitting down on the ground in Sukhasana, close your eyes.
Now, breathe, notice your long, slow breath, Each time you inhale, say it in your mind, i feel that i am inhaling. Each time you exhale, say it in your mind, i feel that i am exhaling. Each time you exhale, feeling the tension of the whole body has been disappearing. Each time you exhale, feeling the vigor and strength enter your body. Ehale, tension disappear, inhale, vigor and strength enter your body. keep the notice and breathe consiously for several mins.

Neck Movement Part 1
steps

1, Slow turn your head to the right side. (Feel the muscles on the right side of your neck and shoulder ligament are stretching)

2, Then turn your head to the left side.(Feel the muscles on the right side of your neck and shoulder ligament are stretching)
Repeat this movement from left to right and right to left for 10-20 times. The movement is continuous when you turn your head from one side to another. And you must keep your shoulder relax and motionless when your head moving. Be slow and gently in your motion, don’t bend your head forward or backward, keep head straight.

Part 2
steps

1, Face and eyes forward.
2, Slowly bend your head to the right.

3, Then slowly bend your head to the left.

Repeat motions from step 2 to step 3 for 10-20 times. And you must keep your shoulder relax and motionless when your head moving. Be slow and gently in your motion.

Part 3
steps

1, Face and eyes forward.
2, Slowly bend your head forward .

3, Then slowly bend your head backward.

Repeat motions from step 2 to step 3 for 10-20 times. And you must keep your shoulder relax and motionless when your head moving. Be slow and gently in your motion. When you bend head forward, make jaw gradually close to clavicle, and feel the stretching of your neck and upper back. When you bend bead backward, feel the front of your neck is stretching. And when you bend head forward and backward, don’t let head heel to the left or right.

Part 4
steps

1, Slowly bend your head forward. and slowly make circles.
2, First turn right, then turn backward, then turn left, then forward, make a circle.
First make small circles, then biger and biger.

Repeat make circles in that order with forward-right-backward-left-forward for 10-20 times.
Then in opposite make circles with forward-left-backward-right-forward, also repeat it 10-20 times.

Effects

If you work in office and spend long time sitting at a desk, so neck movement have great benefits for your neck nerve and muscles. This exercise will relax your painful neck and muscles. So you will keep on working again without painful.