Yoga is an anaerobic exercise popular for its benefits to physical and mental strength. One of the most impressive and challenging poses is the yoga handstand. Many people give up on this feat before they even start because they think it will be too difficult or take too long to learn. But with some practice and patience, you can master a yoga handstand in no time!
What Are the Benefits of Doing a Yoga Handstand?
Before we get into the how-to of yoga handstands, let’s take a look at some of the benefits of this pose. Handstands have some great benefits for your body and mind. For one, handstands help to build strength in your arms, shoulders, and core. They also improve your balance and coordination. Handstands can also help to relieve stress and tension in the body.
How to Do a Yoga Handstand
There are a few things you will need before you start practicing yoga handstands:
Once you have all your supplies, find a clear, open space to practice. Start by placing your yoga mat down on flat ground. Then, place your yoga block in front of you. Wrap your yoga strap around your yoga block and make sure it is snug.
Now, it’s time to start practicing! Here are the steps you need to follow:
Step One: Start in Downward Dog
The first step is to start with a downward dog. This yoga staple will help you get used to being upside down. To get into downward dog, start on all fours with your hands and feet shoulder-width apart. Then, tuck your toes under and lift your hips up and back until your body forms an upside-down “V.”
Step Two: Walk Your Hands Closer to Your Feet
Once you’re in downward dog, walk your hands closer to your feet. This will help you get used to the sensation of being upside down and also start to build up some arm strength.
Now it’s time for the actual handstand! To kick up into one, start in a downward dog with your hands close to your feet. Then, place your weight onto your hands and kick your feet up into the air, using momentum to help you go upside down. This will help avoid any sudden jolts to your head or neck.
Step Four: Hold the Pose
Once you’re upside down, it’s time to hold the pose. Make sure to keep your core engaged and your back flat. You can also gently wiggle your toes to help you stay balanced. By now, you might be starting to feel a little bit shaky. That’s totally normal. Just take a few deep breaths and try to relax into the pose.
Step Five: Slowly Lower to the Ground
Once ready, slowly lower to the ground by reversing the process you used to kick up into the handstand. Start by lowering your feet to the ground and then walk your hands back to where they started. Finish in downward dog and take a few deep breaths. Remember to go slowly and control your descent. This will help avoid any injuries.
Common Yoga Mistakes to Avoid
Now that you know the steps to do a handstand, let’s talk about common mistakes people make.
First, many people try to kick up into a handstand without first walking their hands closer to their feet. This can lead to injury because it puts too much pressure on your wrists.
Second, people often hold their breath when they’re upside down. This can cause you to feel lightheaded and makes it difficult to stay in the pose. Remember to breathe deeply and slowly while you’re in a yoga handstand.
Finally, many people try to lower themselves too quickly. This can cause you to lose control and fall out of the pose. Remember to go slowly and be mindful of your movement.
So, how long does it take to master a yoga handstand? It depends on the individual. For most people, it takes around two to three weeks of daily practicing to get the hang of the handstand. Once you have the basic technique down, you can start working on perfecting your form. And with some more practice, you will be able to hold a handstand for longer periods.
There are also variations of the yoga handstand that you can experiment with to work up to a full handstand, or to add a challenge to the full handstand once you’ve perfected it. Explore more handstand poses and how to achieve them so that you are consistently challenging yourself to improve.
Now that you know how to do a yoga handstand and some common mistakes to avoid, you’re well on your way to becoming a handstand master. Just remember to practice often and be patient. Soon enough, you’ll be nailing yoga handstands like a pro!