 Hey everybody, so Lance here today. We are Preparing you for a handstand and we're starting as far away from being able to do a handstand as possible So we have previously talked about the rock back with abs. That's you're tucking your hips You got your hands on the ground your reach back like this next Progression from that is actually to bring your elbows down now I know it seems kind of counter-intuitive and you could argue it that It's a regression not a progression Because of the wrist involvement, but I think of it as a progression because to hold this nice position and to fully Breathe take deep breaths. I need to have a lot more expansion to have my elbows down So that's why I consider this a progression. So same idea. We're gonna set up on our hands. Yeah Exhale around your back feel those outer lower abdominals rock your butt back. I like to keep my feet flat like this And we're gonna bring elbows down like this. I'm not totally relaxed like this That doesn't seem to work very well, but if I'm actively holding myself slightly above the ground then I'm pretty good now Set my shoulders down Again, push my neck away from the ground. Don't let the zombies grab you and we're gonna hold here full exhale inhale exhale So just like that repeat that for cycles, maybe three sets of five breaths. That's generally what I would recommend This is a nice one. Remember scrunching yourself up teaching that upper Front chest front rib cage to close down so that the back can open up so that we can get our arms fully overhead with ease