Tips for you to conquer the handstand pose in yoga

The handstand pose will help you let go of all your worries by seeing the world from a different perspective and feeling the abundant energy inside your body.

The handstand handstand (Adho Mukha Vrksasana) has become a yoga pose that many people “desire” to conquer because this pose is both challenging and attractive. Conquering the handstand is a journey, and sometimes your posture isn’t as perfect as it looks in the pictures. However, this is not a big deal because just done right, this pose can bring many health benefits.

Handstand is a movement that requires the core, shoulders, wrists and spine to be extremely strong. Therefore, to successfully conquer, the first thing you need to do is to build strength, flexibility, flexibility and balance of the body by regularly practicing plank posture, tree pose. , Downward Dog Pose and Crocodile Pose.

Benefits of handstand movements in yoga

The Handstand Pose builds strength in the shoulders, arms, and core. Not only that, this pose is also very useful for the lumbar muscles, helping to keep the spine stable, and creating flexibility for the hamstrings.

In addition, like other inverted yoga poses, this pose will help increase blood circulation to the brain, both invigorating the body and good for the mind, helping to reduce stress and anxiety. Besides, the hand-planted banana tree pose also helps to improve the body’s balance.

Instructions on how to do the handstand pose


To conquer the standing posture with your hands, you need to be patient and work hard for a certain amount of time

The hand banana pose is not too difficult to do, even when done successfully, you are extremely excited and comfortable. In this position, you will balance on both hands, and at the same time must control the force to raise the body up while keeping the right arm straight. Specifically, to perform handstand, you should:

  • Start in a downward facing dog position, facing the wall with your hands about 15cm away from the wall
  • Then, move your legs closer to your hands, keeping your shoulders in line with your wrists, and your hips in line with your shoulders
  • Keeping any leg as a pillar, lift the other leg off the floor, extending it straight back. Then, bend forward and bounce straight up so your legs are against the wall.
  • You may need to practice jumping regularly to master this pose
  • Make sure your head is between your arms
  • Once you get used to it, try moving your feet away from the wall. Pay attention to your feet and your eyes to a certain point on the floor.
  • Hold the pose for a few breaths, exit and rest.
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Some common mistakes

  • As you raise your legs, keep your hips square. Otherwise, your center of gravity will shift and you won’t be able to balance in the handstand.
  • When you first start exercising, you will tend to bounce up too quickly and easily lose your balance. Take it slow, slowly for ease of control and posture adjustment.
  • Some people bend their elbows when they bounce, but it’s best to keep your arms straight and steady. During the exercise, look between the hands, not the back.

Some variations of the handstand


The wall will be a “good assistant” for you when conquering the handstand position

There are many ways to get into the handstand position, you can use the wall or stand away from the wall.

Standing close to the wall will give a sense of security. This is very necessary for beginners because most people, when they first get acquainted, tend to be afraid of falling. You will need to overcome obstacles before you can conquer the handstand position.

If doing it without wall support, you can try some of the following methods:

  • Start in one-legged down dog pose (Eka Pada Adho Mukha Svanasana). Place your palms on the floor and slightly bend your legs as pillars. Then, turn to bring both legs up. Occasionally, when bouncing up, your leg may flex instead of stretching. This is still acceptable if your legs are straight up. Once you have stable balance on your hands, you can adjust to straighten both legs.
  • Start in a wide-legged bend. Straighten your arms, and at the same time shift the weight into your hands. Bring your legs to the sides and lift up. Shoulders may drift away from wrists as you bounce, but once you’re in position, readjust.

Notes when doing handstand

Avoid doing handstands and other inversions if you have health problems that your doctor has advised against keeping your head lower than your heart, such as high blood pressure, stroke, glaucoma. In addition, you should also avoid doing this move if you have an injury or pain in your neck, shoulder or wrist.

Besides, for safety, you should only practice handstand when leaning against a wall or with a friend, an instructor until you master it and don’t forget to practice 10 yoga poses to prepare for the pose. grow bananas by hand.

In addition, there is a position that is similar to handstand is the forearm standing position. You can do this pose in 5 easy steps to conquer forearm standing.

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Reference source

How to Do Handstand Pose (Adho Mukha Vrksasana) in Yoga Accessed: 12/29/2020

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