Do these handstand variations to gain strength and improve balance.
It’s not that uncommon to see someone doing a handstand nowadays. This doesn’t mean the pose is getting any easier, though.
People usually start off with yoga classes or home practice by holding their handstand against a wall, but more modifications can be made for speedier progress.
These handstand variations will help you do handstands with the utmost grace and control.
(Also read: Hone Your Handstand Skills with Tips from Pro Hand Balancer Marysia Do)
Slow lowers
It’s easier to go down than up, so this will be a good practice to help you do handstands with more ease. Jump up in any way that you normally do, but when you lower, go as slow as you can. If it sounds like we’re asking you to defy gravity, it’s because we are.
Going down slowly is tough as it requires shoulder stability and immense core strength. Keep trying and don’t get discouraged.
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Alternating single leg handstand jumps
Swinging your legs to get the momentum to go into a handstand is the most common way to go up. It requires less strength and control than a press or wall walk-up. Unfortunately, most people use the same leg to kick up, making them unable to do it on the other side.
To balance your leg strength and your hips, jump up with alternate legs. You can even kick up with the right leg, bring it up to tap your left leg, then lower with your left leg. This switching movement will strengthen your core and help you balance better.
(Also read: 5 Upper Body Exercises That Every Runner Should Do)
Bunny hop to handstand
Jumping up in a tucked position might be easier to find balance because you’re in a more compact shape. Having your legs bent also helps to tuck in your tailbone to keep your body straight.
To get your balance in check while doing a core workout, bend your legs in a downward dog and jump up into a handstand. From your tucked legs, straighten into a full handstand. You might not be able to hold it for very long, but this repeated movement will definitely help you get better at it.
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Pike hops
Take it a step further by jumping up with straight legs. Not only will this make you practise finding your balancing point, it will also make you sweat as it requires strong leg and core strength.
From downward dog, bend your knees slightly to push yourself up. Rise into a handstand with your legs straight. You might not be able to hold this pose long as well, but practice makes progress.
(Also read: The Best Pilates Classes in Singapore to Strengthen Your Core)
Puppy press
Jumping up into a handstand requires bursts of energy but pressing up requires strength and endurance. Your shoulders might shake and your abs might ache, but you’ll be able to go up steadily without having to find your balance amidst the momentum of jumping.
Instead of swinging your legs up, pull your lifted leg up as high as you can. Lean forward and support your bodyweight with your hands. Squeeze your back and shoulder and see if you are able to float your bottom leg off the floor. You can hover there or lift it to the side or straight up.
(Also read: Sculpt Your Whole Body With These Strength-Training Exercises)
