When I was a gymnast (about 10+ years ago), we had to do an A-frame warm-up everyday. Sometimes our A-frame warm up was 10 minutes long. I had a love hate relationship with the A-frame. Sometimes it was a breeze to get through when one of our fellow gymnasts would lead it, or it was hell when the coach decided to lead the whole A-frame warm up. I never understood the importance of it, and I wish I did.
In yoga, in any flow, the down dog is always a base to come back too. It can really help with your flexibility and strength.
This first picture is a typical A-frame. In gymnastics our feet would usually be close together, but as I have grown older my flexibility has fled from me. To get into the A-frame, firmly press your hands into the ground, shoulder width apart. Have your feet comfortably placed at an angle, firmly on the ground. If your heels do not touch the ground, it is perfectly normal and fine. That is something that will eventually happen with consistency and stretching.
The next will be a series of pictures of how to strengthen your A-frame. If you want to get strength in your upper body to learn how to do a handstand, a crow pose or any kind of arm balance, the A-frame a key component in building that strength.
This is something you can do every morning or at night to strengthen your upper body and as well as gain flexibility. The poses and pictures are not perfect, because I am still trying to regain what I have lost.
Try this for 15 days consistently.
- Hold the A-frame for 15 seconds before beginning workout
- 10 toe raisers both left and right together, all the way up and as far down as you can go trying to touch your heals
- 10 toe raisers on your right foot (same rule applies as above) and try to only raise your feet keeping your body nice and tight
- 10 toe raisers on your left foot
- 3 A-frame push ups or 3 regular push ups
- Slide your feet and hands as far as they can go, and try to hold that last position as long as you can
- Walk your feet back to A-frame position
- Lean your shoulders over and curl your toes under
- Walk your feet a little closer and lean your shoulders over with straight arms and curl your toes under
- One more time if you can, walk your feet in, lean those shoulders over and curl those toes under
- Press handstand. If you cannot press handstand, practice the above and try and lean your shoulders over to lift those feet off the ground.
- Finish with the A-frame and do not forget to breathe.
Check out my video regimen and what I will be working on for the next 15 days. It is definitely not pretty – but that is why I am going to do this for 15 days, and add on as my strength builds back up.
. Lots of work to do!
