Straighten your arms and imagine your arms looking inward for your ears
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Core practice handstand abdominal paralysis, core weakness, will cause the center of gravity instability, want to resist the force of gravity, let the lower body “up”, but also to maintain balance does not fall down, must have a strong core strength of the abdomen
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The core plays two roles in handstand: first, handstand helps to move the weight of the crotch so that you can jump or slow down into handstand
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How to put your hands is just as important as how to put your feet in mountain style
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For most students, it may be more difficult to enter handstand than to keep balance in handstand
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If the shoulder strap is unstable, it will put the weight on the hand and wrist, which is easy to get injured
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Ideally, if you can keep leaning against the wall for one minute, you can practice balancing in the middle of the room without leaning against the wall.
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Classmate, you are not the only one who likes handstand
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Before handstand, try this warm-up: 1
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Asana No
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At this time, you can have some slight shaking, but your breathing should be very stable
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There are many postures to practice arm strength: four limbs support, wheel type, side plate type, crane type, eight character twist type, Concordia type, etc
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Therefore, in order to better establish a sense of balance, we have arranged several three-dimensional stations and triangular stations to provide a more stable reference for balance
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Only when the practitioner learns to balance with his hands can he finish handstand without the help of a wall
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Hold here, push the brick hard with your hand, hold for 1 minute
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Secondly, the bent arm in handstand faces four kinds of pressure: wrist, forearm, upper arm and shoulder
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Get the Yoga brick and lift it over your head
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If the shoulder joint is not opened, the shoulder is not stable enough, which will directly affect the range of our handstand movement, and then affect the integrity of the movement
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4
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6-8 open shoulder, stiff shoulder is a big invisible obstacle of handstand
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In the long run, if handstand is not practiced well, the arm will have problems
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Open the shoulder; 4
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If you are pulled by the tense muscles of the shoulder, it is basically unstable for beginners
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Connect the hand; 3
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The purpose of the dog we invite here is to provide an opportunity to better establish the perception and consciousness of the palm and fingers
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So the purpose of the open shoulder posture we want to practice here is to ease the limitation of the shoulder on the posture and prepare the shoulder according to the needs of handstand
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For students who have been able to enter the handstand position, the time of hold position can be increased step by step by leaning against the wall
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Whether you are practicing against a wall at home, or in a yoga studio, or even someone is doing handstands on a skateboard in a canoe, the following group of exercises can help you, step by step, targeted practice, to create the first posture of the bull
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When arranging the handstand practice for the assistant, the following key points need to be considered: 1
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Therefore, the handstand practice needs some targeted skills and warm-up preparation
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Release the brick and relax your arms for 2 minutes
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The best way of palm contact in handstand is not to press the ground with the whole palm
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But it’s certainly easier and easier to practice
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The anterior serratus muscle can help the scapula control the spine and ribs better
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You must be patient and keep practicing the set of postures introduced here
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Only the serratus anterior is strong enough to establish body stability and arm balance
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In the handstand posture, the center of gravity of our body is at the center of our body near the navel, which links the feet, ankles, knees, hips, shoulders, elbows and wrists up and down
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Balance means that you are in a dynamic but relatively stable posture
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Handstand is a high-level posture, which has high requirements for the muscle strength, core strength and stability of the body
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The connecting hand is probably the most important element to achieve balance in handstand
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What’s more, it’s so much fun
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Then, raise your hands over your head again, clamp the brick with both hands, and extend your fingertips upward
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1-5 connects the core, the purpose of the first five postures is to wake up the core, activate the muscles in the abdominal area, wake up the pelvic floor muscles, activate the hip flexors, and prepare for the final three-dimensional handspring
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Whether the arm muscle strength is insufficient, or the process of straightening the arm is too tired, the arm does not straighten will lead to the body can not stand straight
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The whole body should be relatively relaxed rather than rigid
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First, charge the core and connect it to the core; 2
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3
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Many experienced Jia people love it and can’t reach it
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If you still can’t kick or jump in, don’t worry
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2
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I will divide this group of exercises into several parts: figure No
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In fact, it makes people full of power
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The pressure is on the base of the palm from top to bottom, not the whole palm
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If your shoulders are very tight, it will be difficult to establish a vertical line of handstand
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Many times when we practice handstand, we always have shoulder pain, which is also related to this area: when the humerus (ARM) and scapula are not in the same position, it will hurt at this time, indicating that the shoulder buckle is too much, or the core is weak, so it is not recommended to practice hand balance too early
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Find the feeling of balance
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From the bottom up, we analyze it from the palm, arm, shoulder and core: 1 Handstand is very important
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The middle part of the palm (from the base of the palm to the fingers) is often hollow, while the five fingers (especially the fingertips) press the ground tightly to control the stability of the body
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Instead of activating the muscles of the arms, imagine that they are two noodles
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Hold for 1 minute
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Postures 10-14 establish balance, handstand balance is very difficult for most students, unless you practiced gymnastics as a child
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In this way, if your body is not aligned from top to bottom, your body muscles will double Only with extra effort can we hold the inverted stereoscopic form
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Handstand, how awesome – it gives people a powerful feeling, not a feeling
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Pay attention to feel the movement of your feet, toes, and calves, which are equivalent to your palms, fingers, and forearms in an handstand
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Posture 15 – standing, bending forward, Uttanasana, with upper body upside down to help calm the nervous system, while finding a sense of foundation, ready to enter the handstand
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The fingers can be bent slightly to grasp the ground, but not all fingers are bent
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When you are in balance, these parts must be dynamic and responsive to keep your body stable
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The thumb, index finger and little finger should compact the ground, which can be more stable
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The anterior serratus muscle, which controls shoulder stretching and upward rotation under the scapula, is very important
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If you don’t balance well when standing, how can you balance when your body is upside down? Many principles of balance here are interlinked
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The teacher can not only give you suggestions on the relevant practice methods, but also help you build the confidence you need for handstand practice
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Straight leg jump: head handstand swing leg: dynamic elbow plate support dynamic boat type: inclined plate sliding: when all aspects of the body strength is established, you can try to do hand handstand, you can skillfully use the assistance of the wall, stable and then slowly leave to help find the feeling ~ in the whole process, you need to keep deep and uniform breathing rhythm, especially in the more challenging entry When you’re in the same position
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The following set of specially arranged postures can help practitioners find the calmness, confidence, and physical strength they need for handstand
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The best way is under the guidance of the teacher, or with the help and guidance of the teacher in the early stage of the practice
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Secondly, the core can help stabilize the hip, so that the hip is stably stacked above the sternum
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The figure number 9 connects the hand
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And in fact, that’s the hardest part
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It is suggested to strengthen the flexibility of the scapula, strengthen the strength of the anterior serratus, and do the handstand when the scapula is stable and the core is strong
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