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A challenging arm balance that requires intense core strength and shoulder stability. It mimics the swinging of a pendant and is a great way to build the power needed for advanced transitions.
Kneel and cross your ankles, sitting on your heels.
Place your hands on the floor or blocks beside your knees.
Press down hard and lift your knees and feet off the mat.
Press your palms firmly into the ground, spreading your fingers wide.
Keep your arms straight and strong.
Round your upper back slightly (hollow chest) to find more lift.
Squeeze your knees into your chest as you lift.
Stay as compact as possible.
Builds extreme core and arm strength.
Strengthens the shoulders and wrists.
Tones the abdominal organs.
Builds persistence and mental toughness.
Encourages a sense of lightness and power.
Place your hands on blocks to give yourself more height, making it easier to lift your knees and feet off the floor.
Stand behind the student and place hands on their outer hips to help them lift their body higher.
Make sure they are not straining their wrists.
Lift your body off the floor with your hands.
Push the ground away and lift your knees high, feeling strong and light like a swinging bell.