Introduction
Learning how to do a handstand is a great way to improve your balance, posture, and overall strength. It’s also a fun and impressive skill to show off to your friends. However, for many beginners, doing a handstand can seem like an impossible feat. In this article, we’ll provide a step-by-step guide for mastering the handstand. Whether you’re a complete beginner or have some experience, our guide will help you achieve a perfect handstand.
Step-by-Step Guide
Phase 1: Balancing Exercises
Before attempting a handstand, it’s important to improve your balance and posture. Here are three balancing exercises to get you started:
Tripod Pose
Start on your hands and knees, with your hands shoulder-width apart and your fingers spread wide. Place the top of your head on the ground, so that it’s touching the floor. Your elbows should be directly above your wrists. Slowly lift one leg off the ground and straighten it, using the other leg for support. Hold this pose for 10-15 seconds, then switch legs.
Crow Pose
Start in a low squat position, with your feet shoulder-width apart. Place your hands on the ground in front of you, shoulder-width apart. Slowly lift your hips and legs, and place your knees on the back of your upper arms. Lean forward and lift your feet off the ground. Hold this pose for 10-15 seconds.
Yoga Tree Pose
Stand with your feet shoulder-width apart, with your hands at your sides. Lift one leg and place the sole of your foot against the inner thigh of your other leg. Bring your hands together in front of your chest, and hold this pose for 10-15 seconds. Repeat with the other leg.
Phase 2: Kicking Up
Once you’re comfortable with balancing exercises, it’s time to learn how to kick up into a handstand. Here’s how to do it:
– Begin in a downward-facing dog pose, with your hands shoulder-width apart and your feet hip-width apart.
– Bring one foot forward, and place it a few inches in front of your hands.
– Shift your weight forward onto your hands, and prepare to kick up.
– Bend the back leg, and use it to push off the ground. As you kick up, bring the other leg up with you. Keep your body tight and straight.
– Once your legs are fully extended, hold the handstand for a few seconds before coming back down.
Phase 3: Using a Wall
If you’re having trouble with kicking up, or you just want some extra support, you can use a wall to help you. Here are two ways to use a wall for support:
Wall Handstands
Start with your back to a wall, and your feet a few inches away from it. Place your hands on the ground, shoulder-width apart, and kick up into a handstand. Walk your feet up the wall until your body is straight and vertical. Hold this pose for a few seconds before coming back down.
Wall Walks
Start in a downward-facing dog pose, with your feet a few inches away from a wall. Walk your feet up the wall until you’re in a handstand position. Slowly walk your hands towards the wall, until your face is just a few inches away from it. Hold this pose for a few seconds before coming back down.
Common Mistakes to Avoid
While learning how to do a handstand, there are a few common mistakes that you should be aware of. Here are some tips for avoiding these mistakes:
Wrong Hand Placement
Make sure your hands are shoulder-width apart, with your fingers spread wide. Keep your elbows straight, and your shoulders level.
Lack of Tightness in the Body
Keep your core and legs tight and engaged during the entire handstand. This will help you maintain balance and control.
Incorrect Head Positioning
Keep your head in a neutral position, looking straight ahead. Avoid tilting your head forward or back, as this can throw off your balance.
Body Conditioning
Before attempting a handstand, it’s important to condition your body for the movement. Here are three exercises to help you prepare:
Stretching Exercises
Stretching before and after your handstand practice can help prevent injury and improve flexibility. Try stretching your hamstrings, calves, and shoulders.
Core Workouts
A strong core is essential for maintaining balance during a handstand. Try exercises like planks, crunches, and leg raises to strengthen your core.
Shoulder Strengthening Exercises
Your shoulders and arms will be supporting your weight during a handstand. To strengthen these muscles, try exercises like push-ups, shoulder presses, and lateral raises.
Drills and Training Tips
In addition to balancing exercises and body conditioning, there are a variety of drills and training tips that can help you improve your handstand technique. Here are three to get you started:
Handstand Holds
Start in a handstand against a wall. Slowly move your feet away from the wall, and try to hold the pose for as long as possible. Aim for a goal of 30 seconds.
Headstands
Practicing headstands can help improve your balance and strength for handstands. Start by getting into a downward-facing dog pose, and then transition into a headstand. Hold this pose for a few seconds before coming back down.
Wall Runs
Start in a handstand against a wall. Slowly walk your hands away from the wall, and use your feet to run up the wall. This will help improve your momentum and balance.
Staying Motivated
Learning how to do a handstand can be a long and challenging journey. Here are some tips for staying motivated:
Breaking Down the Process into Achievable Goals
Instead of focusing on the end goal of a perfect handstand, break the process down into achievable goals. For example, aim to hold a handstand for 5 seconds, then 10 seconds, and so on.
Rewards System for Reaching a Benchmark
Reward yourself for reaching a benchmark, such as holding a handstand for 30 seconds or completing a certain number of handstand drills. This will help keep you motivated and on track.
Finding a Community to Stay Motivated
Finding a community of people who are also learning how to do handstands can be a great way to stay motivated and get support. Join an online group or attend a local class to connect with other handstand enthusiasts.
Conclusion
Learning how to do a handstand can be challenging, but with the right technique and practice, it’s a skill that anyone can achieve. By following our step-by-step guide, avoiding common mistakes, conditioning your body, and practicing useful drills and training tips, you’ll be well on your way to mastering the handstand. Remember to stay motivated, break down the process into achievable goals, and reward yourself for your progress.
