Handstand

Handstand , also known as Adho Mukha Vrksasana , is an advanced yoga exercise that requires great upper body strength, balance and core control. The exercise is a powerful inversion that strengthens the shoulders, arms, wrists and core muscles, while promoting body awareness and focus. In addition to the physical benefits, handstand also provides mental strength by practicing finding calm and confidence while balancing on your hands.

Correct technique and execution

Mastering Handstand requires basic technique and preparation. Follow these steps:

  1. Start in Downward-Facing Dog to warm up the shoulders and wrists.
  2. Place your hands flat on the floor shoulder-width apart, with your fingers spread wide for maximum support.
  3. Push yourself up by lifting one leg and jumping from the other. Use the wall as support if you are a beginner.
  4. Make sure your shoulders are in line with your hips and engage your core to stabilize your body.
  5. Hold the position for 5-10 seconds and gradually work your way up to longer holds.

Common mistakes in Handstand

Here are some common mistakes to avoid when practicing Handstand:

  • Bent arms: Make sure your arms are fully extended to minimize strain on the shoulders.
  • Lack of core stability: If you don't activate your abs, it will be difficult to keep your balance. Keep the core engaged at all times.
  • Overjumping: Many use too much force to get up. Focus on control rather than powerful jumps.

Variations and Modifications

There are many ways to build up to Handstand, and here are some variations for both beginners and advanced:

  • Beginners: Use a wall for support until you feel comfortable balancing independently. Train your strength with wall handstands.
  • Advanced: Once you master the wall, you can start practicing balancing freely and gradually increase the time you hold the pose.

Reps and breathing

Focus on deep, controlled breathing during Handstand. Breathe in through your nose as you balance and work your way up from 5-10 seconds to longer holds.

Handstand is a great exercise to improve upper body strength, balance and focus. With patience and regular practice, you can master this impressive position.

Back to blog