How to learn to stand on his hands ?
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On youtube channel has a female trainer on yoga - Esther Tolle.In a video she tells in detail and shows you how to learn to stand on his hands.This article is a translation of the abstract, this lesson, because the information is presented on the video in English.
In this video tutorial Esther shows not only how to stand on his hands, but also very detailed comments on all the stages and integral components for the proper and safe execution of the maneuver.
The following link you can see the video, how to stand on his hands:
begin to learn to stand on his hands better next to the wall, because there is always the fear of falling, and all the attention focused on this feeling.In this case, the correct setting and alignment of the body seem to be not as important as the risk of falling.
According to Esther above all it is important to perform a set of exercises for warming up the shoulders, upper back and arms.This, you might say, a preliminary stage is inherent in the exercise of any desk, whether it's on your head, arms or shoulders.In addition, she herself prefers to also perform stretching exercises for the thighs, but emphasizes that this part of the practice may be purely individual.
All further instructions are given at the rate that the practitioner is already warmed up the necessary muscles and is ready to proceed to perform handstands.
First we need to strike a pose 'downward facing dog' ( "downward facing dog").For those who are not familiar with the practice of yoga, I explain: This posture - one of many postures (so-called 'asanas') that underlie this kind of training.
A detailed description of the technology implementation poses "downward facing dog" (Sanskrit: Adho Mukha Svanasana) see here:
- put his hands a few inches from the wall and shoulder width apart from each other;
- take a position, "downward facing dog";
- slightly bend your elbows to the sides;
- look at the hands, and then make the arms and shoulders and move down the inside, as if the squeeze something between elbows (so you will achieve the correct position of the arms and the hands turn);
- fingers rest against the floor, it will help take the weight off the wrists, body weight should be evenly distributed on the hands;
- Now tighten your abdominal muscles, retract it;
- take a step inside (the foot is on the level of the stomach) of the left foot;
- right leg lift up.Attention!it is very important to keep your hands tense, avoiding bending at the elbows;
- relax a bit the chest, arms and shoulders but still tense (as if it affects your life);
- continue to raise the right leg, but not twisting the thigh;
- Lift up on the toe of the left foot and perform small jumps:
- bend the knee - jump (right leg and arms remain straight, only the left leg is bent and makes the jump);
- Remember!At the initial stage it does not matter if you jump to the wall or not.Now it is important only to ensure that the arms were straight and tense, his shoulders were pushed back to the back (not extended after the hands) and lifted leg - completely relaxed and straightened.It is also necessary to keep the tense abdomen.And when all this is going to work together, it will be very easy to get up in the handstand.
- as soon as you touch the wall, stay in this position (heels leaning against a wall) for 1-2 minutes to gain stability and then begin to balance freely, when you feel ready.
summarize how to properly stand on his hands:
- first correctly put your hands and keep them tense and straight;
- sure your raised leg was also direct and intense;
- tighten your stomach;
- look down on the floor, do not look forward, becauseit can be a little scary.
These are the few nuances over which need to work in the first place.Eventually you will succeed!