Ashtanga yoga backbends, handstand why can't stand?

1. Why can't a handstand stand?

Why can't a handstand stand?

Hello, everyone. I am the one who loves yoga and sharing.

Why can't a handstand stand? From the perspective of my own process of practicing handstand, there are three main reasons why I can't stand on handstand.

First, lack of strength. That's for sure. There's nothing to say.

Second, the balance force is not enough. I wonder if you have ever observed it. The moment when we stand upside down before we fall. Must have been in an unstable state, and then fell down. Therefore, in a handstand, we should not only have strength, but also find a balance. See the picture below.

This is a picture of myself practicing handstand. Let's take a closer look, if my feet are facing the ceiling. The buttocks are directly above the shoulders. But in this picture. The hips moved back a little bit. The purpose of doing this is to move the body's center of gravity and find a better balance to make up for your lack of strength. Let's use an analogical lever. If we want to pry up a heavy object, in addition to using a lot of force, another way is to find a more labor-saving support point. The process of finding this support point is equivalent to the process of finding the balance point of the body in the handstand. Therefore, if there is a lack of strength in a handstand, we can find a better balance to make up for the lack of strength. This kind of compensation is not compensation and will not cause harm to other parts of the body. This kind of compensation allows us to safely enjoy the benefits of handstand in the case of lack of strength. See the picture below. The arrangement of the legs in the picture below can help you stand more stable because of balance.

Third, confidence and concentration. We say in yoga that handstands give people confidence. On the other hand, self-confidence and concentration can help us stand more steadily. After finding a balance, it is necessary to stabilize your mind. Keep yourself focused and confident. I don't know if you are like this, when I am on a handstand, as long as I am distracted, I will immediately panic and lose my mind, and then my body will fall out of control. So stay confident and focused throughout the process, keeping your heart and body together.

Meet yoga, meet the most beautiful self. Gratitude yoga.

What is the reason why the handstand can not stand?

Arm strength, core strength, and a sense of balance all affect the stability of handstands! The key is that we need to lay a good foundation in order to be successful.

There are not only handstands in yoga, but also handsome free handstands in street fitness. Handstand not only requires the overall sense of balance and the stability of the entire core, each training skill is full of challenges.

How to practice in order to lay a good foundation step by step?

Initial strength training

one。 Shoulder support

1. Start with our yoga ramp, step by step forward and maintain your posture.
2. This movement can effectively train the strength and endurance of the shoulder, as you become more and more relaxed, it means that the strength of the shoulder increases.
3. Of course, the inclined plate style, side plate style and four-post support style in yoga are all good ways to strengthen the shoulder strength.

two。 Raise the shoulder support of the leg

When you lift your feet a little higher, you will put more weight on your shoulders, and it will be easier and easier to practice handstands to support the whole body.

3. Walk on the wall

Inclined plate, the feet walk slowly to the top of the wall, the body is as close to the wall as possible, the shoulders must be pressed down, tighten the core (abdominal force), the body keeps a straight line, go up to the top, and can be maintained without too much effort to maintain one of the best forms of handstand.

Note:Hands are also as close to the wall as possible. When your hands are on the ground, push the ground with your fingertips so that you can touch the wall more easily and your body is less likely to fall forward.

It can last 20 seconds at the top, and walking three times means that there is enough upper body strength to move on to the next step.

How to practice handstand?

one。 Upside-down kick

1. Inclined plate, open hands to stabilize support, lift one foot and kick.
2. Head and shoulders slightly forward, eyes looking down at the ground, eyes and hands in a triangle.
3. With your arms straight and stable, you can lay a perfect foundation!

When kicking, you should use the hip to guide, keep the heel on the heel, keep the body in a straight line, instead of kicking the wall, and you must tighten the core, buttocks and calves. When the body is straighter, the more nervous the body is, it will be easier to grasp the direction and weight of the body, and the whole point is that the fingertip force knocks the body away from the wall to maintain a handstand position.

How to control handstand?

When doing a handstand, the body is either forward or backward, pressing fingers can push the body back, and when the body leans forward, it can control the body to return to a balanced position.

When you want to drop slowly away from the wall, you must first drop one leg straight down, and then change the other leg to be safe.

two。 Finger pressure

If you don't know if you are in the right position, you can lean forward with your hands and sink your shoulders, and press your fingers down until your body falls back.

1. A handstand is a protracted battle in which the finger frame is relaxed at all.
2. When the body is close to the wall (fingers press down), when the body is away from the straight line (fingers relax the center of gravity in the palm position), try to stay in the middle like a seesaw.
3. Hold for 20 to 30 seconds.

four。 Keep a handstand

Tighten and stabilize the body and maintain the handstand position.

five。 Take it apart, how to get down?

How to handstand, can liberate you from the fear of falling, so that you can handstand at any time.

1. When the body maintains a handstand for only a second, feel the force of your fingers to pull the body to the front.
2. Choose your comfortable side, turn your hips, and then separate the leg from the other.
3. Put one leg on the ground and then put the other leg on the ground to complete the handstand method

Some tricks in the exercise:

1. breathing

It is normal for a handstand to breathe more unsmoothly than normal, after all, it is an unnatural posture, and it will not sink so naturally when the air passes through the respiratory tract. So steady breathing is very important. You can take two or three deep breaths and try to breathe without imprinting before you start practicing. Sometimes when it doesn't go well, don't force yourself to inhale through your nose and change it to your mouth (of course, it's better to use your nose as much as possible), especially when the nose is seriously stuffy. The key point is to maintain smoothness by deep inhalation and slow vomiting.Keeping your ujjayi breathing is essential for firm handstands..

two。 The strength of the shoulders taking root

The shoulder strength of the handstand is really very important. many people think that it is impossible to get it up for a long time, and it can only be soft against the wall, just because the shoulder does not maintain the strength to support the connection with the earth. Just like when you step on the ground with your feet, handstand means letting your shoulders step on the ground as your thigh bone. Since it is necessary to support the strength of the whole body stably on the ground, it should be helpful to practice the first three steps mentioned above if you can't find someone who can't feel the strength you can't experience.

3. The pelvis has to be turned up to the right position before the body can stand upright.

Based on ergonomics, the process of going up must be to bend the original pelvis down, and to keep the body straight is to make the pelvis turn slightly upward after the legs are closed in order to make the body stable and upright. Let the body from the place above the pelvis to help perpendicular to the ground, this small pelvis open, has always been an obstacle for me to practice handstand, but also keep practicing and figuring out the essentials.

4. If you can't use the core, let's start with the end of the foot.

The advanced version of yoga will make the feet straight to use the core strength, and beginners can put the upper body upright feet away (thighs close to the stomach), and then slowly push the feet into the sky until straight. This method does not require so much core strength, as long as it is very focused and balanced to push the feet straight.

5. Don't be afraid to fall. Fear is the main reason why you can't practice successfully.

It is impossible not to fall in handstand practice, unless you are really a well-balanced person with sufficient muscle strength, you may fall to the side against the wall at the beginning, and you will certainly have the experience of falling back when you leave the wall. You must overcome your fear and believe that you can do it. Don't be afraid to fall. Your body is actually very smart.

When I just practiced before, I didn't dare to stay too long after going up every time, because I was afraid. Later, in the last headstand closing of Ashtanga, when a flash fell back, he actually found that his body would automatically roll up and immediately sit up after the fall. In fact, the body will activate the protection mechanism by itself. There is really no need to be afraid!

But I still need to remind you

Be sure to practice this action only after you have a certain foundation in yoga.

It is best to start with the careful guidance of the teacher, after all, this is a relatively high pressure on the shoulder and neck, it is not recommended to hastily start to practice at home to practice in a safe environment, not a lot of noisy things around, accidentally press to hurt yourself.

Conclusion

The benefits of handstand are almost endless, and you may find it difficult at the beginning of training, but through constant practice and progress day by day, you will soon be able to turn over and see a different field of vision. Don't give up before you succeed. Come on!