Hi, I'm Christina and welcome to my channel, ChriskaYoga! In today's video
We will be talking about [yoga] handstand preparatory poses [how to do handstand]
There is way more to handstand than just being upside down and standing on your hands
there is a lot of preparation that goes into being able to stand on your hands comfortably and
safely
And I'm going to share with you some poses that will get you there these poses will
Prepare your body in the right way to jus handstand
Comfortably safely where you feel confident up there
Strong and stable it's definitely going to take some time these poses are not the magic
potion to being able to practice hand stamp
but if you practice these poses
regularly
It will definitely get stronger in the right way prepare your body in the right way in order to
be able to actually do handstand and
Actually have handstand as an achievable pose for you before we get started if you aren't yet subscribed to this channel
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So let's get into the video. The first pose I'm going to be talking about is Uttitha Hastasana in Tadasana, which is
basically just standing in Mountain Pose and raising your arms up except this I
recommend doing with a block if you're preparing your arms and your shoulder girdle so the
muscles and bones around your shoulders and chest and upper back area
Then you should be using a block as well using a block squeezing your palms into the block and then
Your arms up is the same action as when you're doing handstand, so it's basically a handstand
But standing on your feet so your body is in the same exact way that your body needs to be
Enhanced and except you're on your feet so it's best to practice this on your feet where you're comfortable first
so you everybody gets used to this motion gets used to rotating your upper arms in this way and
Pressing your palms into a surface in the same way that you would when you're in handstand
Speaking of the shoulder girdle the next pose
I'm going to be talking about is gomukasana arms also known as cow face arms
This can be done with or without a strap if you are really
Inflexible in that area, which is totally normal and fine
you can use a strap to help open your shoulders your shoulders need to be open in this way and
flexible in this way in order for your
Body to be supported by your shoulders and your arms while you're upside down so
Stretching your arms in this way helps to promote that type of flexibility that you need to get your hips up and over your shoulders
in handstand. The next pose
I'm going to be talking about is low lunge
Low lunge with your knee down on the floor this pose will stretch your hip flexors, so the leg that is behind you is
Getting stretched in the front of your hip, which is where your hip flexors are and also it is
Deepening your hip flexion
So on the leg that is bent your leg is in flexion on the leg that is behind you with your knee down your leg
Is an extension for hip is an extension and these are two crucial
actions that you need
For handstand, so handstand is not all about the arms by any means you need to be able to kick that leg up and kind
Of come into a downward dog split
But you need to train your legs to do that action in order to be able to actually get yourself up
You need to be able to be flexible enough in that way in order to kick yourself up into hands
So this is something that is super important as well
Another even deeper stretch in this way is King Arthur this pose will do the exact same thing except in a deeper way
So it's also great to prepare yourself for deep back bends and things where your body is
In a backbend and your quads need to be stretching your hip flexors need to be open so this one is
Another pose that is similar to the low lunge except just a bit deeper, and it's also great to prepare your body for
Handstand the next pose. I'm going to be talking about is
Three-legged downward facing dog you're in downward facing dog and you raise one of your legs up behind you this
Teaches the action of the legs that you will need in order to get into handstand we did several videos on this on the channel
Handstand at the wall
But in order to get up in that handstand you need to come into a three-legged dog
First so preparing your body in three like a dog is
Necessary learning how to do it by keeping your hips even with one another your feet are parallel to one another your legs are parallel
Your arms are doing the same exact thing that they would be in a handstand
So it's a common theme throughout all of these poses
I'm talking about you're basically teaching your body how to be in the right way while you're in handstand
But you're not actually enhanced and yet so yeah three-legged dog a great one to practice as well so the next pose
I'm going to be talking about is ham sound at the wall now. This is actually hands, and you're going upside down
You're supporting your weight with just your hands
But the wall is there to help you now this can be scary if you're not used to being upside down I have
What my most viewed video is handstand at the wall it has almost 100,000 views which is nuts
But I get a lot of comments on there saying I'm scared. I can't pick up. I can't be upside down
I don't know this if people just say people say crazy things on the internet
But basically the gist of a lot of the comments I get is that they're scared
And I totally get that being upside down is terrifying even for me someone who's used to being upside down
I did gymnastics as a child. I am a dancer. We did a lot of things like that
Being upside down. He's never really something that was scary to me, but when I don't practice handstand or headstand
regularly when I kind of skip that part of my daily yoga practice it gets scary to come back to it and
When I actually do it again
It takes me a bit of time in order to
Feel comfortable again being upside down so I get that but that's why this pose is crucial if you want to do
Handstand you need to practice being upside down
And you need to practice the action of being upside down and even if you're not strong enough to hold yourself into handstand
That's what the wall is for so the wall will help you to alleviate some of the weight of your legs and your lower body
So you can rest your heels on the wall yeah, handstand at the wall is crucial for
Someone who's looking to eventually move away from the wall
Which brings me to my next pose which is another handstand with the assistance of the wall
And that's l-shaped handstand
This one is a lot harder than the handstand that I've just talked about the handstand at the wall
So you're facing away from the wall with your back to the wall this one your front is to the wall
So I did a whole tutorial video on this pose as well. It is just very
Challenging to hold yourself up
But again if you would like to eventually
Make handstand pose your reality away from the wall where you can just come up into handstand in the center of the room
I highly highly recommend
Trying out l-shaped handstand
once you've built the strength and done all of the poses that we
discussed in the
beginning part of this video so once you're strong enough your shoulders are flexible enough your legs are flexible enough, and you have
practice those poses thoroughly
Then I highly recommend giving this one a try as well to help you get ready to move away from the wall
Be upside down in this way. You still have the comfort of placing your feet on the wall
except you need to hold your body weight up a little bit more so it's a little bit more challenging and
Finally the last pose
I'm going to talk about in this video is the same pose
That we just talked about but no wall at all once you start to
Practice the handstand at the wall more regularly you feel like you're comfortable at the wall
It is important to move away from the wall
So even if you don't make it up
Into actual handstand and hold it practice maybe outside on the grass somewhere where you don't mind
Falling down a little bit because that's going to happen
I have fallen down many times many many times trying to do handstand and just kind of playing around kicking up and down
Even just practicing kicking and lifting that bottom foot off the ground even if you do not
Eventually get those hips over your shoulders
It's still a great thing to practice if you are serious about your handstand practice about
Actually getting away from the ball and being strong, and you need to eventually move away from the wall. Even if you're not 100%
Confident and ready to remove your legs from the wall
You need to practice anything that want that you want to achieve you need to practice so
This is the last and final step in order to being able to actually do handstand
So, I hope that makes sense to you, I hope that you understand the concepts
I was trying to cover here basically you need to prepare your body first
You need to teach your body the actions of handstand
In a more comfortable setting in order to actually make yourself uncomfortable and support your weight with your hands because we're human
We are not comfortable
Being upside down. We are not naturally comfortable
Supporting our bodyweight with our hands and arms only so we need to prepare ourselves
Thoroughly before we are able to do this. Thank you so much for watching
I hope you enjoyed this video if you liked it if that you found it helpful
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