Handstand, or Adho Mukha Vrksasana in Sanskrit, is a challenging inversion that requires a combination of core engagement, shoulder stability, and mental concentration. Practicing this yoga pose can build overall body awareness as well as coordination. Typically a peak posture, Handstand requires practitioners to overcome fear and cultivate patience.
How do you do Handstand?
Step 1.
Begin in downward facing dog, with hands shoulder-width apart to create a stable base, with fingers spread wide and engage your arms. Take your gaze between your hands.
Step 2.
Walk your feet slightly closer to your hands, bringing your hips to stack over your shoulders. Engage your core to maintain control.
Step 3.
Raise your dominant leg toward the ceiling, lifting from the inner knee to keep it straight and active, internally rotating the inner thigh up to keep your hips squared. This leg will provide momentum for the kick-up.
Step 4.
Bend your grounded leg slightly and press through the ball of your foot to initiate a gentle jump. Engage your core and focus on stacking your hips over your shoulders as your lifted leg guides you upward.
Step 5.
Kick your grounded leg up to meet the lifted leg, using momentum to find vertical alignment. If you’re near a wall, let your heels lightly touch the wall for stability.
Step 6.
Once both legs are overhead, engage your core, glutes, and legs to hold the pose, gripping your fingers and palms to make micro-adjustments for balance. Hold the pose for a few breaths before scissoring the legs down one at a time, reversing the steps to safely exit. Repeat with the non-dominant leg.
Benefits of Handstand
Strengthens the Upper Body: Engages shoulders, arms, and core for stability and control.
Enhances Balance and Coordination: Improves body awareness and fine motor adjustments.
Boosts Circulation: Reverses blood flow, promoting oxygenation and nutrient delivery to the brain and calming the nervous system.
Energizes the Body: The inversion increases focus and energizes the mind.
Variations of Handstand
Wall-Assisted Handstand Against a Wall: Use a wall for support to build confidence, stability, and focus on core engagement.
One-Legged Handstand: One leg stays extended upward, and the other remains parallel to the floor to improve balance, control, and engage unilateral strength.
Straddle Handstand. Kick up with legs wide in a straddle position, then bring them together overhead.
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