Lately I’ve been challenging myself with learning how to handstand…..for more than .5 of a second. 😉
I don’t have the greatest ab strength, so I created a new goal for myself to work on over the cooler months this fall/winter. The first part of this goal, which I set for 30 days, is learning how to hold my handstand for a good 5 – 10 seconds.
10 seconds might be a bit much to aim for in a 30 day period, but ideally my ultimate goal would being able to hold my handstand for one minute. Could you imagine? To me, that would be awesome. I’m sure that will take me like a year!
With the cooler months ahead of us, there’s really no other perfect time to stay inside on your cozy yoga mat and practice stretching/foam rolling/and yoga poses. Right?
With that being said, learning to handstand so far is going pretty well. I’ve set up a small challenge for myself, daily, for 30 days to work on positioning my handstand (balance) and then being able to hold my handstand. It goes something like this….
Spend 5 minutes, every day, for 30 days, practicing your handstand.
In the beginning, I used a wall and placed my hands about a foot (or so) away from the wall, this would allow room for me to fall back, if I was unable to hold my handstand, but not be so far out that I would fall. Basically, if I go too far, or too fast and I can’t hold my handstand, using the wall behind me, I would touch it with my toes/heels and push slowly back into a straight handstand.
How do I Handstand?
If you aren’t able to handstand at all, I would suggest beginning using a wall as support. Bend down and place your palms on the ground just in front of the wall about shoulder width apart. Push your feet up off the ground to bring your butt up against the wall. (at this point, you don’t have to extend your legs if you aren’t comfortable, just get use to the feeling of holding your bodyweight up on your hands.) Once you are comfortable with this I would begin extending the legs fully.
When you are comfortable with fully extending the legs, begin starting the handstand from standing; stand in front of the wall, lean down, bringing your palms to the ground as you lift one leg at a time, leaning on the wall.
When you are comfortable with the handstand positioning, I would suggest to begin moving forward into not using the wall.
Just over a few days I was able to hold my handstand for a good 2 – 3 seconds, sometimes it would be after using the wall for support – but hey, it’s a start.
Nowadays, I’m finding myself not using the wall at all, I’m more so trying to balance properly and use the right muscles for stabilizing. In the beginning, I’ve actually found it quite hard to use my abs the right way, it seems like my mind wants to use my upper body but really the balance is all in the abs.
Smarten up Karen, Use Those ABS!
Can you hold a handstand?
Do you have any fitness goals set for yourself this winter?