Use these nine exercises to prepare you to move your handstand away from the wall

5 min read

Some yogis have impressive and unwavering handstands, but even more; yogis often use a friendly wall to keep from falling into handstands. While there’s definitely nothing wrong with respecting your body’s limits and using props in your practice, it can be limiting to have to use a wall every time you want to go upside down.

After a short discussion of some important handstand concepts, this article offers nine exercises that will help you move your handstand from the wall and take off anywhere. If you are new to the handstand, you should build up your strength and flexibility with regular practice. Try the 30-Day Yoga Challenge for free! In no time, you could do a handstand!

Plank Pose

Holding for 10 seconds with a 5-second break is a good way to get used to 2 to 3-minute continuous holding. Repeat this four times.

Forearm/dolphin Plank can be done if the wrists are hurting. Feel free to modify the Plank with your shins or knees down.

Plank Pose with Leg Lift

Plank with your leg down for 5 seconds, then lift it and hold it there for 1 minute. Repeat six times.

To intensify core work, tap your foot as far out as possible while maintaining a strong and still body. Toe tap ten times out to the side, then switch legs and repeat three times.

Plank Pose Exhaling Knee to Arm

Exhale while lifting one leg (Exercise 2) and exhale as you extend the leg out. Repeat knee to arm on each side 5-10 times.

To intensify core work, isolate the movement and keep the body still and stable.

Exercise 4: Tiptoe Walk with Core Lift

Slowly walk your feet from Down Dog to the hands, keeping the hips raised and the arms firm. Walking the feet back up to Plank while keeping the hips lifted is a good exercise. Lift the hips into Down Dog from Plank. Repeat this exercise 3 to 5 times. Move slowly so that a flow can last for a minute.

To get a more intense workout, place your toes on something easy to slide. Lift the hips by sliding the feet up to the hands. Draw the belly button up and towards the heart.

Toes on the Wall

Next, you will use the wall as a resistance to help build up your strength.

This exercise is done by walking the feet up a wall while facing the wall. It would be best if you walked far enough from the wall so that your feet could flex and only the toes of the foot touched the wall.

Lift one foot at a time from the wall. This exercise will help you overcome your fear of falling. To overcome the fear of losing, practice this exercise.

Hold for 10 seconds, then roll. Repeat 4-6 times.

L-Shaped Heart Opener with the Wall

Try practicing Down Dog by placing your heels on the wall. Then, gently walk up the wall with your feet and then walk backward with your hands.

Press through the soles of the feet to lift the hips above the shoulders. The wrists can be slightly away from the wall or directly above the shoulders to release the shoulders and open the heart.

Avoid placing your arms too close to a wall, as this will prevent the legs and the back from extending. Hold for 3 to 5 breaths.

One-Legged L-Shaped Heart Opener

Lift one leg at a given time, with your feet on the wall in an L shape (Exercise 6), to help you create the proper form. Once one leg is comfortably lifted, lift the heel of the wall while balancing the toes.

Practice lifting your toes off the wall and gently lowering them back down. Hold each leg for 3-5 deep breaths.

Handstand Kick Ups

Standing splits are a great way to lift your heel and toes from the mat. Then, gently kick up to practice handstands with legs, either in a split or a stag.

Hold a handstand and then lower yourself before you lose control. Practice on both sides.

Heels on the Wall with Optional Gaze to the Toes

Handstand kick-ups are best done with your head resting gently on the wall and your shoulders positioned over the fingers.

As you kick your legs up, the shoulders swing back and forth like a pendulum. Only place the heels against the wall. Then, lift each heel off the wall one by one.

You can gaze at your toes to increase core strength. Hold for five to ten breaths.

Exercises Complete: Handstand Time!

Handstands are the next step after you have worked on strengthening your arms, core, and back.

Enjoy yourself by squeezing the inner thighs and the ankles together as you lift the legs up and then root through your palms. It’s okay to fall. You are a yoga expert if you can get back up again and give it another go!

You May Also Like

More From Author

+ There are no comments

Add yours