Conquering the handstand is the desire of many yogis. To do this, in addition to patience, you need to work hard to practice basic movements to prepare your body.
Handstand, or handstand or Adho Mukha Vrksasana, is an advanced inversion that requires strength and balance. Practicing this pose regularly can improve blood circulation, strengthen bones and endocrine system, and change your outlook on life.
Handstand is a difficult pose, so before you start conquering, prepare your body by regularly practicing the following 10 yoga poses of easyhealthylive.com.
The handstand is a challenging pose and requires a lot of strength in the abs, legs, and arms. Not only that, but this pose also brings a huge mental challenge because when your body is in an inverted position, the sympathetic nervous system will trigger the body’s fight response.
If you are just getting used to the handstand, you may find it quite scary and strange. However, with practice, you will improve and gain confidence in doing so.
Anyone can do it. It’s important that you learn the techniques you use to stay safe and prevent injury. Before doing this pose, try the following yoga poses to get into the banana hand pose easily and safely:
1. Plank pose (plank pose)
To do the handstand, you need to have strong abs and arms. The plank pose is the way to prepare for this because the plank position strengthens the entire body. Not only that, this pose also helps improve wrist health, which is essential when practicing handstand.
2. One side plank (one side plank)
Just like the regular plank position, the side plank or side plank can help strengthen the arms, wrists, abs and especially the abdominal muscles on the sides. In addition, it also works to improve balance, and develop a sense of the difference between left and right. A sense of balance and a sense of sides are two important factors when performing the handstand.
3. Boat Pose
Boat pose is very beneficial for the abdomen. Not only that, it also works to stretch the hamstrings and tone the hips, which will help control the lower body when rolling into the banana position. In addition, this pose also helps you improve your balance and boost your confidence.
4. Downward facing dog pose
Downward facing dog is a great pose for exploring, mentally preparing, and routing the body into the banana pose. Because this pose works to stretch and tone the arms, while increasing the flexibility of the shoulders and stretching the lower body.
In addition, when doing the downward facing dog pose, you can also easily visualize how to do the handstand. During the exercise, try pushing your hips over your shoulders, shoulders over your wrists. Lift your leg up a few centimeters and imagine yourself lifting it up.
5. Warrior Pose III
All warrior poses are poses that show the actions of the famous warrior virabhadra, a representation of fierce power. Therefore, this pose will help you build your own strength to enter the handstand without fear.
Warrior III also works to tone the legs, improve balance, and increase awareness around the hips – the key point of handstand alignment. In addition, practicing warrior pose III is also a way to train the mind and prepare for the banana pose.
6. Standing with split legs
The split stance is the starting position to prepare for the handstand. This pose will help activate the lower body and arms as well as help the body and mind get used to lifting one leg in the air and balancing on one leg.
This pose is also an opportunity to explore left and right body stability and help you find a comfortable way to get into handstand.
7. Pose dancing L
This exercise is similar to standing splits, but instead of bringing one leg to the sky, that leg is stretched outward, creating an L-like shape. Keep one leg extended outward with the toe straight and light. Gently bounce and discover what it feels like to lift your feet off the ground.
In addition, practicing this pose also helps you build strength in the arms and abs. From there, you will have better control of your body when you initially do the handstand.
8. L-jump with support
To do this exercise, start in downward facing dog with your heels near the wall. Slowly step up, starting with one foot and slowly climbing both feet up a wall or any other stable structure.
The purpose of this exercise is for your body to adapt to the inversion and to allow blood to flow backwards from the lower half of the body. This exercise also helps build strength in the arms and abs.
9. Supported Handstand Pose
During the practice of handstand, you will sometimes need the support of a wall or any other stable structure. Use an assisted L-jump to create the foundation into the handstand. Pay attention to alignment and observe the sensations of the body in the inverted position.
10. Child Pose
In the process of doing the banana planter pose, you also need to practice relaxation poses to eliminate stress. You can practice Child Pose with your knees extended to the sides or touching, your back relaxed and your arms stretched forward.
Practicing handstand poses requires a lot of patience. Don’t worry too much about the results, instead, try to enjoy and experience the process of getting into the pose. Although you can do this pose in just the first time, it is better to practice the preparatory poses to improve the posture better.
Reference source
10 Exercises and Yoga Poses to Prep for Handstand https://www.doyou.com/10-exercises-and-yoga-posses-to-prep-for-handstand-66680/ Accessed: 5/17/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
