Ever watched a yogi effortlessly hold a handstand and thought, I wish I could do that? You’re not alone! The handstand is one of the most awe-inspiring poses in yoga, but it’s also one of the most challenging. It requires more than just strength—you need balance, focus, and trust in your body. The good news? With the right preparation, you CAN master it!
That’s why Alpesh Yoga—trusted for yoga teacher training in India—decided to share a list of the best yoga poses to build strength and stability required for a handstand.
Why Practice Handstand?
– A handstand (Adho Mukha Vrksasana) is more than just an impressive pose; it offers numerous benefits.
– It strengthens the arms, shoulders, and core while improving balance and coordination.
– Handstands also enhance focus, mental discipline, and overall body awareness.
– If you’ve ever struggled with getting upside down, don’t worry! Start with these foundational yoga poses to develop the strength and control required for a successful handstand.
Best Yoga Poses to Prepare for Handstand
Downward-Facing Dog (Adho Mukha Svanasana)
This fundamental yoga pose builds strength in the shoulders while improving flexibility in the hamstrings. Downward Dog also helps condition your upper body for the demands of a handstand. Here’s how to do it:
– Start in a tabletop position with your hands shoulder-width apart and knees hip-width apart.
– Tuck your toes under and lift your hips towards the ceiling, forming an inverted V shape.
– Keep your arms straight and press your palms into the mat.
– Engage your core and push through your shoulders, maintaining a long spine.
Dolphin Pose (Ardha Pincha Mayurasana)
Dolphin Pose strengthens the shoulders and arms, preparing them for weight-bearing movements. This pose also builds endurance and strengthens the muscles required to hold a handstand. Here’s how to do this handstand yoga pose:
– Begin in a downward dog position, then lower your forearms to the ground while keeping your elbows shoulder-width apart.
– Press your forearms into the mat and lift your hips high.
– Keep your legs active and engage your core to stabilise your body.
Plank Pose (Phalakasana)
A strong core is essential for handstands, and Plank Pose is one of the best ways to develop core stability. Plank Pose not only strengthens the abdominal muscles but also builds shoulder endurance, which is crucial for maintaining a handstand. Here’s how to do it:
– Begin in a push-up position with your arms straight and your body in a straight line from head to heels.
– Engage your core muscles and avoid sagging your hips.
– Hold this position for 30-60 seconds while maintaining steady breathing.
Forearm Plank
Forearm Plank is another excellent core-strengthening exercise that also enhances shoulder stability. Strengthening the core with a forearm plank ensures better control and balance in a handstand. Here’s how to do it:
– To perform this pose, lower onto your forearms from a standard plank position.
– Keep your body in a straight line and engage your abdominal muscles.
– Hold this position for 30 seconds or longer while maintaining a steady breath.
L-Shape Handstand Against the Wall
This is a preparatory exercise that helps you get comfortable being upside down while developing wrist and shoulder strength. Here’s how to do this headstand prep pose:
– Start by placing your hands on the floor shoulder-width apart, a few inches away from a wall.
– Walk your feet up the wall until your legs form an L shape.
– Engage your core and push through your shoulders to maintain stability.
– Hold this position for 20-30 seconds, focusing on proper alignment and controlled breathing.
Crow Pose (Bakasana)
Crow Pose enhances arm and core strength while improving balance and coordination. Mastering Crow Pose also helps develop the strength and focus needed for a handstand.
– To get into Crow Pose, begin in a squat with your feet hip-width apart.
– Place your hands on the ground shoulder-width apart and bend your elbows slightly.
– Lean forward and lift your feet off the floor, balancing on your arms.
– Engage your core and keep your gaze forward to maintain stability.
Handstand Against the Wall
This handstand yoga pose helps build endurance and confidence in being upside down. Holding a handstand against the wall allows you to practice proper form and alignment while building the strength necessary for a freestanding handstand. Here’s how to practice it:
– Begin by placing your hands on the floor about six inches away from a wall.
– Kick up gently into a handstand, using the wall for support.
– Engage your core, straighten your legs, and press through your palms to keep your balance.
Tips from Alpesh Yoga for Mastering Handstand
– Engage your core: A strong core helps maintain balance and control.
– Use your hands actively: Spread your fingers and press evenly through your palms.
– Work on shoulder strength: Strong shoulders prevent collapsing.
– Start with the wall: Build confidence before attempting a freestanding handstand.
– Be consistent: Daily practice leads to steady progress.
– Breathe: Holding your breath can cause tension and imbalance.
Yoga poses for handstand: Conclusion
Handstands require patience and persistence, but with the right foundation, anyone can master them. Incorporate these poses into your yoga practice, and you’ll see progress over time. At Alpesh Yoga, we guide students through a structured approach to achieving their handstand goals.
Whether you’re a beginner or an advanced yogi, our yoga teacher training in Dharamshala can help you refine your technique and build the confidence to go upside down.
Still got any questions to ask? Send them to alpeshyoga@gmail.com and get a quick reply from experts.
Namaste!
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