Strike a pose: The Handstand

Do you remember how to do the handstand? This yoga pose improves circulation and strengthens your shoulders, arms, abs and chest muscles and legs. In short: not a simple but an effective exercise!

The Handstand (Adho-Muka Vrksasana) is not only a well-known gym exercise, but also a tricky yoga pose. It takes some practice, but with the step-by-step plan below you will succeed. And always remember 3 things: turn your triceps in, keep your neck relaxed and look no further than your fingertips.

Step 1

Stand with your back and heels against a wall. Place your hands shoulder-width several tens of inches in front of you, push your hips up and straighten your legs as you come into Downward Facing Dog (an inverted V). Place your right foot on the wall; your leg is straight and your thigh is parallel to the floor. 

Tighten your abs and place your left foot next to the right one. Now, with your legs straight, shift the weight until your shoulders are above your wrists (you should be making an L-shape now). Hold for a moment, bend your knees and slowly bring your feet to the floor one at a time.

Step 2

Repeat step 1, then lift your right leg off the wall and raise your heel toward the ceiling. Your left leg is still parallel to the floor, your left foot is flat against the wall. Keeping your core muscles engaged and your arms extended, slowly bring your right foot toward the wall and switch legs. To stop, bring both feet back to the wall, bend your knees and bring your feet back down one at a time.

Step 3

Stand facing the wall and place your hands shoulder-width apart on the floor. Come into Downward Facing Dog and without moving your hands, walk slightly forward so that your shoulders are under your wrists. 

Tighten your core muscles and lift your left heel toward the ceiling with your leg extended. Keep your hips straight, your arms straight and your neck relaxed. Hold this, looking at your fingertips, then lower your leg and switch sides.

Final Steps:

Come into Downward Facing Dog with your hands shoulder-width apart and your legs straight. Walk slightly forward with your feet, shifting the weight to your hands, until your shoulders are directly over your wrists. 

With arms extended and abs tightened, extend your right leg above you. Now bend your left knee and lift your leg toward the ceiling with a gentle kick, aligning your hips with your shoulders. Hold this for a moment and then come slowly, leg by leg, around again

Hope you get some understanding by reading this post and benefit by implementing under expert yoga instructor. As always wishing you good health, be fit and healthy :-)

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