Mastering Handstands: Techniques, Advantages, and Adjustments for Everybody
In recent years, handstands have become a popular exercise, not just among gym enthusiasts, but also among yoga practitioners. One German yoga teacher, who gained prominence by popularizing handstands through a widely viewed video in 2018, remains unnamed in search results. However, the platform YogaEasy offers a wealth of high-quality German-language yoga videos that could include this instructor.
Handstands offer numerous benefits, making them a valuable addition to any workout routine. They boost balance, requiring complete muscle control and the ability to rebalance continually. This skill is essential for maintaining stability and preventing falls.
Handstands are also a great way to improve core strength. They work the abs, hip flexors, hamstrings, inner thigh muscles, obliques, and lower back, helping to build a strong and stable midsection.
Moreover, handstands are a form of inversion yoga, which can help reduce inflammation. This reduction could potentially aid in the prevention of health problems like type 2 diabetes, heart disease, and Alzheimer's disease.
Handstands are also beneficial for bone health. They particularly strengthen the spine, shoulders, arms, and wrists, reducing the risk of osteoporosis. Additionally, they increase upper body strength, working the shoulders, arms, and upper back.
To perform a handstand, start in Downward Dog with your heels just in front of an empty wall. Walk your feet up the wall slowly, keeping your legs bent and engaging your core and shoulders. As you move closer to the wall, straighten your legs, extending both above you, keeping the core engaged and spine vertical.
It's important to remember that a proper warmup is essential before attempting a handstand to prevent injury, particularly to the shoulders, wrists, and hamstrings. Good warmup exercises include wrist movements like figure 8s, wrist flicks, and tabletop wrist rocks, Downward Dog for hamstrings, and shoulder rotations. A yoga flow like Plank to Low Plank, then Up Dog to Down Dog can also be beneficial.
Ensure your elbows have a slight bend to support your arms and prevent stress on your joints. Engage your core to stabilize your body and pull your shoulders away from your ears, lifting from your lower belly.
If you feel wobbly, reach your feet back to the wall for support. Lift the extended leg and get a feel for your center of gravity. You can swap legs if needed. In the final step, extend one leg directly above your body while maintaining proper form.
Multiple studies show that yoga, including handstand practice, can effectively boost heart health, regulate blood glucose levels, and help with musculoskeletal issues. So, why not give handstands a try and experience the numerous benefits they offer?
