It takes a lot of years and practice to master the intimidating pose of a handstand. In order to properly do a handstand, you need the right physical skill and a lot of strength. Performing a handstand demands a flawless balance, good core strength, and good overall upper-body strength. Not everyone can do a handstand with ease, so this is why we have put together this step-by-step guide. It is the perfect guide when you want to learn how to do a handstand for beginners. This will help you in your fitness community with executing a perfect handstand balance.
If you are skipping handstand exercise you are missing out big time, it is excellent for your delts, lats, rhomboids, traps, arms, and core. So you may want to give it a second thought. While perfecting it is not going to be easy, you can perform this posture correctly with practice, and you will be proud of your achievement. All that dedication, perseverance, all that sweat you break while practicing it regularly will be worth it. Just remember to be patient with your mind and your body. Listen to your body. There are no shortcuts to this exercise. You can literally turn your world upside down trying to figure out how to do the hand balance flawlessly without a guide!
To begin, be on your hands and knees. Keep your shoulder weight at the center of your palms. Your navel should be pulled inwards and ensure your lower ribs align toward the center line. The next step is to extend your tailbone by creating a gap between your shoulder blades. Keep your focus in between the hands and hold this pose for a full 5 breaths. Come back to the initial position and repeat the hand and knee plank for three more times.
To perform the full plank ensure that your shoulders are stacked at the center of your palms. Now, use your core muscles and tighten your torso while you use your lower abs. Use your shoulder strength to press into the ground. When doing this try to create a gap between your shoulder blades as much as possibly. Keep your weight on the ball of your feet and bring your thighs closer. This will stimulate your glutes. Again keep the focus in between the hands and hold the pose for the same time as above. After coming back to ease, repeat the full plank for three more times.
In order to prepare you to do a handstand workout, the Pike Plank can be considered as another best pose you must definitely do. It is the closest pose that imitates lifting while doing a handstand. To begin, do a Full Plank at first and keeping the shoulder girdle stable try to bring your feet as close to your hands as possible. Maintain a 4-inch distance between your hands and feet. Next, you have to extend your tailbone, tuck your ribs in and tighten your core. Your shoulders should be forward aligning with the front of your palms. Repeat gazing between your hands for five breaths and repeat it for three more times.
To start with this exercise first lie down on your back. Now draw your lower ribs and tuck your tailbone and inhale all along. Next, you have to bring the shoulders off the ground and carry the crown of your head closer to your knees. Remember to exhale when you carry out this exercise. Following that bring your knees towards your torso and wrap them using both your hands. Use your lower abs while you suck in your lower belly closer to your spine. Hold this for five breaths and come back to the initial position. Repeat for the same number of time as above.
To do the Row Boat, you have to perform the above exercise first. Once you are in The Tuck position, reach upward with your arms and take a deep breath while you do it. Make sure your shoulders are properly off the ground. Now bring the lower back to a flat position on the field and reach out with your legs outward. The Row Boat engages your quadriceps. Hold this position for five complete breaths.
Use a wall or a tree to execute this exercise. You have to maintain an inverted-L shape by using the support of the wall or tree. This will helps develop your strength along the midsection and help you accurately do a handstand. To achieve the Climb, you have to start with the Pike Plank and use your feet to touch the back of the wall. You have to make sure that your hips are in line with your shoulders. Also, check whether your feet are in line with your hips to maintain inverted-L shape with ease. It is essential for you to manage your balance.
Start this exercise with the Pike Plank pose. Now gradually raise your left foot in the air and make sure it is aligned with your body’s centerline. Take a deep breath in and lean your shoulders to the front while keeping in alignment with the centerline. Use your core strength and retain the right knee closer to your torso to maintain your balance. It won’t let you tip off far. Keep your entire focus on your hands and remember not to jump with all your force. To nail your first handstand have trust in you and believe in your strength.
Follow these steps to do a handstand and pick up the most used pose in yoga. Most importantly remind yourself of your strength. Have patience and forgive yourself on days you may not be able to execute it right. Don’t go too hard on yourself and stop asking yourself “Why can’t I do a handstand?”. Just be consistent in your practice and you will be perfect in doing it in no time. This overall step-by-step training program is to motivate you and show you how it should be done appropriately.
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