Part: Getting Your Handstand Down
1. Try a headstand first. Before you throw yourself upside down in a handstand attempt, spend a little time in a headstand. You may have done these as a kid: this is a much easier position to get into and hold and will also train you to keep your core tight and push through the shoulders and fingers to maintain your balance. The headstand makes great preliminary practice for being inverted.
Headstands can cause strain on the neck if you’re not careful because your weight is being partially supported by the top of your head. Use a pillow for cushioning if it’s your first time and don’t hold it for too long. Make sure you’re bearing your weight on the shoulders and forearms/hands, not the neck itself.
2. Kick up against the wall. Now that it’s time to actually begin training the handstand, start by using a wall. Place your hands a couple inches away from a sturdy wall and kick one leg straight up behind you, followed by the other, to lift you into a vertical position before you come to rest against the wall. Your goal at first is just to get used to kicking up into position and being upside down. Hold this stance for 10-30 seconds at first, then try increasing your time as you get stronger.
Once inverted, your back should be slightly arched with only the soles of the feet or toes making contact with the wall. If your back touches the wall, it means you’re too rounded or off your axis and you’ll lose balance.
If you find that you’re having trouble kicking up to the wall, begin instead by facing away from the wall and walking your feet up a little at a time until you’re inverted; this can also make a good conditioning drill for relying on core and shoulder stability.
3. Learn to balance. As you get more comfortable in a handstand, start coming away from the wall. Hold the handstand for as long as you can on your own, using a light press against the wall if you feel yourself falling. This will teach you to stay slightly forward on your fingers which aids in balancing. Work towards minimizing the time you spend touching the wall.
In a freestanding handstand, maintain your balance by pressing hard against your fingers when you feel yourself leaning too far forward, and bending the elbows slightly while pressing against the palms when you start leaning backwards.
4.Intensify the position. Add difficulty to your handstand to continue gaining stability as you get stronger. Instead of doing a full handstand against the wall, lower yourself until your elbows are bent 45 to 90 degrees and hold this position for as long as you can; alternately, shift your weight to one side and raise one hand off the ground briefly to support your weight on only one arm. When you feel ready, begin training freestanding handstands without using the wall.
You can also wear a weighted vest to make regular handstands more challenging, or do them on grass or uneven surfaces.
See you tomorrow in the third part. Thank you for reading until the end😉
Artemus Vazhui