Handstand is one of the most popular asanas in yoga practice.
We often say that a strong core is very important for balancing handstand, but do you know why it is essential? Which poses can exercise the core and help with handstands? The so-called “core” is the middle link of the human body, which is the area below the shoulder joint and above the hip joint, including the pelvis.
It is a whole formed by the waist, pelvis and hip joint.
The core muscle group plays the role of stabilizing the center of gravity and transmitting strength.
It is the main link of overall force, and plays a pivotal role in connecting the upper and lower limbs.
Its main function is to stabilize the spine and pelvis.
So why is core practice important for preparing for handstands? We often say that more flexible joints (shoulders) are used to support the weight of the pelvic belt.
Therefore, the strength of shoulder muscles can better stabilize the shoulder strap, which will help you find a better balance in handstand.
So is the core! The stronger the muscles attached to these areas, the more they stabilize the pelvis and spine.
Strong core muscles can create more stability in handstand balance to change your handstand practice.
Therefore, core practice is the key! Today, we recommend 12 core exercises to strengthen your handstand: 1.
Body hanging goal: rectum and abdominal muscles * lie on your back, put your hands on both sides of the body, palm up * lift your legs off the ground and make your lower back as “flat” as possible * lift your head and shoulders off the mat, pull your chin to your chest * straighten your arms on your head and tighten your waist, Activate the transverse abdominal muscle.
If there is a lot of space between your back and the floor, you can adjust it by raising your legs, bending your knees or placing a rolled up blanket on your lower back.
Hold it for 10 to 20 seconds and repeat it three times.
2.
High board goal: core and shoulder * put your shoulders on your wrists, and keep your hands shoulder width apart * lift your feet behind your toes and touch the ground, *Form an empty body shape in the plank * keep the shoulder blades away from the spine * hold for 10 seconds to 1 minute 3.
Handstand preparation downward dog preparation body dolphin strengthening core head handstand preparation 4.
One leg plank goal: hips * start from the plank and separate your feet * lift one leg so that the heels are parallel to the hips * put your feet back in place and continue this action for 5 to 10 times * keep your front ribs retracted, Start your glutes * switch sides and repeat 5 to 10 times on each side.
5.
Scissors goal: adductor * supine and lift one leg to form an L shape * keep your lower leg off the mat * lift your head and shoulders off the mat and extend your fingers to your toes * when you change your legs, let your adductor (your inner thigh muscle) Start * repeat 5 to 10 times on each side 6.
L-shaped kick L-shaped handstand L-shaped forearm handstand L-shaped headstand 7.
Hand support toe tip goals: transverse ABS, rectus abdominis and hip flexors * start from the kneeling position and put your hands next to your thighs * lift your thighs to your chest and pull your nose to your knees * move your shoulder blades away from your spine and pull your abdomen towards your spine, So as to make contact with your transverse abdominal muscles * keep one to three breaths * return to the kneeling position and repeat 5 to 10 times.
8.
Double leg locking goal: transverse abdominal muscles * lie on your back with your knees in front of your chest and your heels close to your hips * lift your head and shoulders off the mat with your core strength * when pulling your navel to the spine, Keep your abdomen hollow * keep your chin retracted and keep your nose close to your knees * keep this three to five breaths, rest, and then repeat three times.
9.
Handstand variant when you handstand, try this thigh to chest variant first.
Hand handstand leg flexion forearm handstand leg flexion head handstand leg flexion 10.
Board sliding goal: hip flexor * put on a pair of socks and put yoga bricks under your hands * bend forward and stand on tiptoe while keeping your arms straight (bend your knees if necessary) * when sliding your feet to the high board, move your shoulders in front of your wrists * lift your hips up from the high board and pull your abdomen to the spine, Slide your feet back to the starting position * repeat three to five times, 11.
Lie on your back and lift your legs alternately up and down.
Goal: hip flexors * lie on your back, lift and straighten your legs to form a 90 degree angle with your body * put your arms on both sides of your body and put your palms down * while inhaling, slowly move your legs down until they hover on the ground.
As low as possible, * when exhaling, pull the legs back to the starting position, keep the waist as flat as possible, and press the abdomen inward and down on the cushion * repeat 8 to 10 times.
12.
L-handstand uses the strength of hip flexors to pull the legs up at a right angle, the body and legs at a 90 degree angle, l-handstand, l-forearm handstand, L-head handstand to put these core exercises together, It can make your handstand more stable.
In the head handstand, hand handstand and forearm handstand, you will operate the same 12 core exercises to prepare for your handstand practice, strengthen the main muscles required, let you better enter the handstand, keep you balanced and more stable.
Remember: incorporate core exercises into your handstand preparation exercises..
