Beija-Flor Flow Drills

For this exercise we’re going to build up some flows around a simple side stretch that can be good for building strength and flexibility for Beija-Flor or flag handstands.

Start off just working the position, trying to feel the stretch and hold it for at least a few seconds, then you can start adding the extra movements on to turn it into a flow drill. Still try and hold the position each time though to help improve your flexibility.

You can also try lifting the second foot off the floor, starting with a little hop but ultimately trying to do it just by activating your side muscles, I’d demonstrate but I’m still working on it myself.