For many beginners, handstand in yoga seems difficult to achieve. But what do you say if I tell you that you can master it even without being an advanced yogi? You can of course to improve the balance on the hands to find special classes or instructors. But what about those who practice yoga at home? But yoga has a lot of asanas that must be performed with balancing on the hands.
Earlier, I already told you how to learn how to perform a simple handstand on your own. Can this be done in the case of yoga poses for hands? Of course, if you follow the advice that I will give you below.
Before you share with you the secrets of doing hands on balance in yoga, you need to mention that handstand in yoga is not an end in itself, but it still gives a lot to your body. In the postures of the balance of the hands you use not only the strength and stability of your hands. Also learning to balance on the hands perfectly trains a sense of balance. And lifting the body and balancing in the handstand perfectly strengthens your bone system. After all, such poses are akin to weightlifting in fitness. For some yogis, such postures are great for meditation.
Tips to improve balancing in the handstands in yoga
1. Strengthening wrist flexibility
This may be great news for you, but your wrists were not exactly created for hand balance posture. As a result, you will have to improve the flexibility of this joint. Heat your wrists for five minutes, working on a full range of motion (forward, back, side to side). You can also make circular motions or in a position on all fours, leaning back and forth with your hands turned in and out.
If you do not have flexibility in your wrist, then muscle tension in your forearm will practically not allow you to perform a handstand. Because you can’t tilt your weight forward a proper distance to find a balance point, ”says Dylan Werner, an instructor who runs yoga hand balance workshops around the world. “Wrists are not designed to support your weight in a handstand in yoga, but if you train them regularly, they will be strong and flexible,” Werner notes. “Before doing the poses on your hands, make sure that your wrists are well developed within five minutes, up to a slight painful sensation.
Also in the wrist training complex, to do a handstand in yoga, practice the pose of Chanturanga Dandasana. In the process of entering the pose, press your elbows against your chest, and then transfer this effort to balancing your arms.
2. We disassemble all poses on hands for separate movements.
Balance poses for beginners look frightening. Especially when they see the final part of the exercise – bodies floating in the air and supported only by the efforts of the hands. But all complex postures when analyzing them into separate simple movements are no longer so scary. So use all the clues and start doing complex postures on your hands with separate movements. Step by step.
Break the final form into separate pieces and train them using other poses or even props.
For example: the Grasshopper (or Dragonfly or Twisted Staff posture in different sources, shorter than Maksikanagasana) contains Dove’s folded (or lazy) pose for the thighs. And also as part of a deep twist (half of the pose of the King of Pisces). Open hamstrings and high tension in the extended leg (Warrior 3 and Pyramid posture). Very advanced Chaturanga for the abdominal muscles. And so on.
3. Pay attention to the position of the hands and fingers.
A strong foundation or base is important in any asana. Many practitioners feel soreness in their wrists or weakness when their goal is handstand in yoga. To prevent this, do not forget to separate the fingers of the hand in the form of a starfish. At the same time strain your fingers as if you are clinging to the floor.
Practice this tip in a plank exercise to strengthen your wrists, tendons, and forearms.
4. Feel the center of gravity of the body.
Just getting up and doing asana is not the same thing. For success, you need to feel the center of gravity of your body. If you have tried and failed, this is probably due to the fact that you put all your weight on the base of your palm. This is wrong and makes a high probability of falling backwards. Instead, transfer to the upper part of the palms and the base of the fingers. This place on the palm is the fulcrum when balancing.
5. Connect to perform abdominals
The abdominal muscles are more important when performing asanas on the arms in yoga than is commonly thought from the outside. Remember how these muscles firmly hold your body in the exercise plank. In this case, the strength of the abdominal muscles means finding the connection between the big toes, the rest of the muscles and the tendons of the legs, as well as the pelvic region. A strong press will help you stay calm, strong, balanced.
You can train him with the posture of Uddiyana Bandha (or else abdominal lock). Pull your belly inside as far as you can. At the same time, you should feel how the ribs close with a zipper to the center of your body and to the chin.
6. Build blade power in straight-arm poses
We need to use the shoulder blades to support the arms, especially when they are straight in the posture, ”says Dylan Werner. In this case, you can also use the plank exercise with the support of straight arms for training blades. You can also think about the posture of a cat on outstretched arms, – explains Dylan.
7. Train pushups
Exercise your upper body with regular pushups. To perform the posture of a crow, it is necessary to have a strong upper body, which makes its training with the help of push-ups ideal. You can modify this exercise, starting pushing up on your knees or off the wall if you find it difficult at the beginning. But do not forget that this is only for the beginning – in the future it will be necessary to progress and push out from the floor.
8. Activate your toes
Try not to forget about your legs when you are balancing. The weaker your legs are, the slower they will be and the greater the likelihood that they will not allow you to perform a handstand in yoga. Train your legs and hips. This is the key to success in postures on the balance of hands in yoga.
9. Focus and look up
When you perform a handstand in yoga, use the fact that where the eyes look, the body moves there. Remember how we in life use it in the turns of our body. Use the same here. Focus on your intent and look in this direction.
On this you can finish the tips for those who are attracted to the handstand in yoga. Successes to you and progress!
And so that you smile, see how animals do yoga)