This program is designed around completing 5 classes per week for around 25-30 minutes each day, for 4-weeks (but you can always repeat this to continue to build strength and improve your arm balances!). I started seeing big changes in my static holds after the first week and I started feeling very confident and safe getting into handstands a few weeks later.

Build strong foundation (frame of the body) -Build core strength -Improve shoulder stability and pressing action for handstands

- Get proper sleep (8-9 hours a night is a must and what I aim for) - Dedicated nutrition regime that consists only of wholesome natural ingredients, I try to stay away from dairy and sugar 99% of the time while eating A LOT of whole plant food - Drink the daily recommendation of water (I aim for 75 ounces) and limit alcohol consumption -Make sure to allow muscles time to recover -Drill 5+ times per week. The more consistent you are the faster your handstands will progress - At least 1 full rest day

- Socks and yoga blocks or books of similar size - A yoga mat

-The workouts are designed for all levels, as any beginner, intermediate, or advanced level yogi will benefit from this program

-Each session starts with a 5 minute wrist warm-up -Each session should end with a 2 minute savasana

-Each workout should last no longer than 35 min including a warmup, drills, stretches, and savasana time

-Message me in the app for any questions you have. I would love to see your progress pictures/videos. Tag me on Instagram @chelseasyoga and use the hashtag #risingupstronger