Handstand

Handstand (Adho Mukha Vrksasana) is a demanding balance exercise that strengthens the arms, shoulders, core muscles and back . This position improves both physical strength and balance, while building self-confidence. It's a great challenge for those who want to master bodyweight training.

Correct technique and execution

How to perform a correct handstand:

1. Start in a standing position with your feet hip-width apart and your arms raised above your head.
2. Bend forward and place your hands on the ground, shoulder width apart.
3. Kick one leg up first, then lift the other leg for balance.
4. Keep your body straight by engaging your core and tightening your legs. The shoulders should be positioned directly above the wrists.
5. Hold the position for a few deep breaths before slowly lowering your legs back down to standing.

Common mistakes

Here are some common errors that can occur and how to correct them:

• Bent elbows : To maintain stability, make sure your arms are straight.
• Weak core : A weak core can cause your back to sway. Engage your abdominal muscles to keep your body stable.
• Improper placement of hands : Hands should be shoulder width apart for optimal balance.

Modifications and variations

Here are some options to make handstand easier, or more challenging:

• Use a wall : Practice with your back against a wall for support, so you can gradually increase the time you hold the position.
• Knee Raises : Start by lifting one leg at a time to develop balance.

For more advanced athletes, you can try variations such as lifting one leg, or trying to walk on your hands.

Number of repetitions and sets

Since the handstand is a static hold, try to hold the position for 5-10 breaths . Repeat 3-5 times. As you build strength, you can gradually increase the time you hold the position.

Breathing techniques

Focus on deep, steady breathing while standing on your hands. Inhale before you kick up, and exhale calmly as you balance, so you can stay relaxed and stable.