There are a number of ways to work on getting into a handstand, both at the wall and in the center of a the room. Using the wall provides a sense of security that is necessary for a lot of people at first because fear of falling is a big obstacle that has to be overcome before progress can be made. If you never get away from the wall, it’s actually not such a big deal. It’s just like using a prop in any other pose. You get the benefits of the inversion either way. If you do start working toward holding the pose in the center of the room, there are a few other methods of kicking up that you may want to consider trying.
Handstand itself has become a kind of gold standard yoga pose. But it’s important to remember that whether or not your handstand looks amazing on Instagram really doesn’t matter. Being able to pop a handstand in front of a palm tree or the Eiffel Tower doesn’t make or break your yoga practice. Like all poses that are difficult, it’s fun to accomplish something that you doubted your ability to do. But it’s not great to get fixated on bagging one pose or another, as if checking this off your list means something in the larger context. If we cultivate the attitude of a yoga student on the path to enlightenment, all poses are approached the same.
One is not better than other. The easy ones are given just as much attention as the hard ones.
Benefits of Handstand Pose
Adho Mukha Vkrsasana is a balance pose that improves blood circulation and can change up your perspective. The Handstand has the following list of major benefits if it’s practiced on a regular basis: provides strength to shoulders, arms and wrists, stretches the stomach and belly, improves body stability and overall sense of balance,s oothes the mind by relieving from tension, anxiety and stress.
For beginners to yoga, the Adho Mukha Vrksasana is a quite beneficial yoga pose that benefits the the brain, pituitary, arms, shoulders, spine, legs, wrists and lungs. If you are new to yoga and find this pose difficult to perform, you may consider the following tip: tie a loop with a yoga strap around your elbows so that they do not bend, and remain straight during the pose.
For advanced students or yogis, the Handstand Pose is very helpful in acting as a therapy against mild depression and stress. You may deepen the pose by raising your head slightly to look at the floor. It will also help in maintaining the cervical curve or your neck.
How to Do Handstand Pose (Adho Mukha Vrksasana)
- Come into Downward Facing Dog with your hands about a 6 inches away from the wall.
- Walk your feet in closer to your hands, bringing the shoulders over your wrists.
- Bend one knee and lift the other foot off the floor. Take a few hops here, jumping off from the bent leg and lifting the straight leg toward vertical.
- On about the third hop, try bringing both heels to the wall over your head. Keep your head down between your upper arms.
- Practice taking the heels off the wall and balancing. You will need to strongly engage your legs and reach up through your heels. You can also start to work on bringing your gaze to the floor.
- Bring one leg down at a time and rest before trying to kick up with the opposite leg for balance.
Stay in this position from 30 to 60 seconds. Breathe deeply and slowly. Your gaze should be focused on the ground below. Practice with concentration to stop the swaying that comes in the beginnning and thus learn to remain stable.
Handstand Pose for Beginners
Like its inverted cousins such as Forearm Balance and Headstand, a major obstacle to Handstand is a natural fear of falling. So the basic pose will be described with the heels supported against a wall. This will give you security and allow you to experience the posture without fear. Just make sure that there are no hanging pictures or other decorations on the wall directly above you.
- Half Headstand Pose (Ardha Adho Mukha Vrksasana) is one of the most common variations for the handstand pose.
- Slow breathing makes it easier to perform balancing yoga postures. The rate of change is not as quick making it easier to understand and counter balance problems that will take you out of the pose.
- Allowing the lower back to curve slightly will also make it easier to balance. However it may compress the discs in the lower back more so if you decide to perform this yoga posture make sure you engage the abdominal muscles to protect your lower back from compressing.
- This is also a good yoga posture to do with the spine straight. In this version it is a little harder to balance. Especially if you don’t look down. So practice against the wall.
Handstand Pose for Advanced
In Yoga this is the Handstand pose. It is a great foundation to many of the arm balance yoga postures.
- Balance is hard because the breathing is always changing the shape of the body. This affects the weight distribution over the hands. Deeper breathing causes greater change and makes it a little harder to compensate with a counter balancing action.
Practice & Love Handstand
Since this asana is not very easy to perform, especially for beginners, a few handstand precautions to keep in mind. These handstand postures requires good arm balance and therefore to begin with, practice with the support of a wall to avoid toppling over and getting hurt. Practice this posture only 3-4 times initially, until shoulder strength increases.