The Handstand
Focus: Shoulders
Level: Advanced
Total Time: 10 seconds or longer, depending on experience level
Indications: depression, anxiety
Contraindications: neck, back, or shoulder injury, headaches, high blood pressure, heart problems, pregnancy
The Handstand
Note:
The gate focuses on opening your shoulders while simultaneously stretching your spine, hamstrings and the sides of your body. It also energizes your lungs and abdominal organs. Individuals with a knee injury should perform this pose while sitting on a chair.
Once you have mastered the above poses, you should have the strength to tackle the forearm stand.
Pose Instruction
- Start from the downward-facing dog. Stand on your hands and knees with your shoulders directly above your hands and your hips above your knees. Press your hips straight up until both legs and arms are straight. Let your neck continue the straight line of your back from hips to head. Breathe deeply and slowly.
- Lower your forearms to the ground. Splay your fingers apart and press them into the ground. You will use your fingers to provide balance when you go into the handstand, so begin to use them now. Tighten your shoulder blades, pulling them together and then toward your tailbone.
- Step your left leg forward, bending your left knee and flexing your right foot. Push up to raise your hips and torso until your torso is straight above your shoulders.
- Raise your legs until they are straight and vertical, in line with the rest of your body.
- Enlist in your core stomach muscles to help keep your hips over your shoulders. If your groin or armpits feel stiff, you can elongate your lower back by pulling the front of your ribs into your body and stretching your tailbone into the soles of your feet.
- Press your legs together and rotate your thighs inward. Allow your head to hang between your shoulders and stare straight ahead.
- Stay in this position for 10 seconds at first. Over time, you can work your way up to a maximum of 60 seconds. Continue to breathe deeply, slowly, and steadily, as you maintain this pose.
- To release this position, breathe out and lower first one leg, then the other. Keep your chest raised and your shoulder blades separated as you bring down your legs.
- Stand in a forward bend for 30 seconds before you slowly raise your torso to an upright position, one vertebra at a time.
- If you cannot get yourself completely upside down, that’s okay. Continue to practice the strength-building poses that will eventually provide you with enough power to support and balance your body.
Disclaimer
In this article, I have shared The Handstand : Yoga For The Arms and Shoulders. The information included in this Blog is designed to provide helpful information on the subjects discussed.
This Blog is not meant to be used to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own doctor.
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