Hollowback has been a dream pose for me since I saw my friend @adellbridges post one in 2016 (check hers out - epic by all accounts!!). But being new to inversions I thought that this pose was totally inaccessible
Now this IS an advanced posture due to the strength & openness of the shoulders & so I recommend having stable forearm stand practice before attempt the full expression to avoid any risk of injury. BUT that doesn’t mean you can’t work TOWARDS the pose. I couldn’t even hold forearm stand for a second when I first started to work on hollowbacks! So even if you haven’t got a fully stable forearm stand try adding these exercises into your daily practice and build on rengthening & opening your shoulders.
Click HERE for a quick shoulder warm up - & always remember to gently open your shoulders on the wall (as described below) or in postures like puppy or thread needle pose. .
Here are some little tips for working on your hollowback forearm stand:
1. Shoulder mobility: .
Open your shoulders by placing your forearms on a wall (shoulder width apart) and gently ease your torso down towards the floor. Try to keep the elbows reaching in towards each other so you target the shoulders specifically and don’t compensate in the chest. .
2. Use a Wall!
Using the wall can help you feel the opening of a hollowback without needing the strength to support your full weight. As you progress try moving into a stag forearm stand with one foot in contact with the wall - bring the gaze through a arms & gently take the foot away from the wall. .
3. Free forearm stand.
Work on obtaining a secure free pincha. Once you can hold in split or tuck try shifting gaze through your arms and dropping hips or foot to the floor (see video).
5. Forearm wheel
Great for opening shoulders & bringing the chest over your elbows. .
TIP: Tight shoulders - use a block in between your hands (as in video) to make sure your keeping your hands shoulder width apart! This also means you target the mobility in your shoulders even more! .
Let me know how you get on!