admin For many, Handstands represent being free from fears and standing in your strength. There are a lot of very good reasons for why that is…. But how do we get there!?!
We can get stuck in a rut, trying to throw our bodies into the air at every practice. Then, we become frustrated when this doesn’t work out, or we hurt ourselves. Regular yoga practice is one way to achieve this. You can do a longer handstand by practicing yoga regularly. This 30-Day Yoga Challenge can help you work towards a handstand. You’ll be able to test your limits with a new yoga session each day!
There are some physical steps that you can do to progress in Handstand.
Step One: Breath of Fire
Breathwork is not a way to stand on your hands, I understand! Controlling your breath improves your ability to control your core. It is, therefore, essential. How can you stop throwing your body upwards? Control of the heart and breathing.
Inhale deeply while seated.
Exhale quickly through your nose or by squeezing your lips.
You should blow out one candle quickly and with a lot of force.
Do this ten more times. Your belly muscles will naturally release their contractions each time you inhale.
Step Two: Plank holds
You can develop the strength required to hold a Handstand by holding planks for a significant amount of time. Trust is the foundation of confidence. You must have faith in your power to feel confident upside-down. You will see solid progress if you hold Plank a little longer each time.
If you are in Plank, feel if your ribs curve inward towards your navel, pressing your navel towards your spine. This will encourage the core activities described in previous and next steps.
Step Three: L-Holds
Turn around and climb up the wall with your feet. Sit down on the floor, feet flat against the wall. Place your hands in the same place as your hips. Turning upside down can be a bit scary. But getting over that fear is a crucial part. Hang out until you feel comfortable.
This is a core work called “Uddiyana Bandha.” You can also play by putting your flat feet against the wall and pressing your toes up to your belly. Do this in the same manner as you did with Breath of Fire. This core work, “Uddiyana Bandha,” is called.
Step Four: L switches
You can now play with air! Set your L-hold one inch away from the wall. As soon as you are up, lift your leg, with toes pointed, up into the air. Hold for a few breaths, then switch sides. Add a few extra breaths to each side and hold the Uddiyana Bandha for longer.
You can also switch the legs at the same time. This will help you to improve your core control. As you switch legs, keep your legs firmly engaged and exhale to pull your stomach in.
Step Five: Hop up and hold Tucks
You can now work on getting up without climbing the wall.
Handstand facing the wall. Push your shoulders and hands down as you lift one leg to the wall. Pull that knee in your belly when you lift the leg. You may have to jump a few times before your connection between the knee and gut is established.
Have trouble? Try to keep the block in place between your standing knee and belly. Press up on the toes as well as the leg leaning into the wall.
Continue to squeeze your knee or block against your belly for five breaths before coming down.
If this feels good, try landing your butt on the wall and doing two knees at once. Use your Uddiyana Bandha to peel the border off and hover.
Squeeze your thighs and feet together until you feel comfortable. Straighten your legs to the sky.
You can always take a step back from the wall to check your location!
Every time you practice, take your time. You may not get there right away, but you will when you are ready.
Have you got a great tip that’s worked for you? Please share your information!
