Handstands

Yoga Discussion General Yoga
#21

Pawel,

A good way to keep the wrists from becoming sore is to transfer most of the weight to your hands. You can do this by spreading your hands wide and rooting down the knuckles. A good place to work on rooting your weight into your hands is in down dog.

The first exercise described by Lotus Girl is called a roll up in Pilates. Pilates is an excellent way to strengthen your core. I have been doing pilates in combination with yoga and I find that my arm balances and inversions are becoming easier, more stable and better balanced each time.

The advice that I have is to do an asana that activates your core before doing a handstand. An active core is vital. Remember to breathe. Work on partnered handstand in the middle of the room as much as possible. A partner can point out alignment issues.

It takes time to build up the strength in your abs and shoulders. Take your time and enjoy the present.

#22

Hi fernmanus,

Thanks for tips, will keep them in mind.

About hand-wrist weight transfer I noticed that in my case it has to go gradually. When I started yoga I noticed that when I tried to push my knuckles to the ground my wrists hurt. So I intentionally lifted them to the point of lack of pain. And after some time this point went down and down and at some point I had totally flat hand. In hand stand I feel something similar. I have flat hands but when I try to push knuckles this pain shows up. So I guess I also have to give my hands some time to adapt.

Ps. On Wed I managed to do handstand from Utanasana (without jumping - just lifting bend legs). First time in my life. I’m very proud of myself! :slight_smile:

#23

Congrats on the handstand Pawel.

Maybe some time you could make a video and post it.

#24

[QUOTE=thomas;39516]Congrats on the handstand Pawel.

Maybe some time you could make a video and post it.[/QUOTE]

Thanks!

Once I manage to be still at the end (I’m very wobbly once in handstand and need a wall behind me) I will make video and share (I mean show off :wink: :wink: )

#25

This is how I want to do a handstand. Is this what you meant Pawel?

#26

[QUOTE=thomas;39820]This is how I want to do a handstand. Is this what you meant Pawel?

Men, where do you find those girls? :slight_smile:

Yes, I do it this way, but just with bend legs. So I bend legs in utanasana (shifting bit forward to stay in balance and not fall backwards), move them up and then straighten to end up in handstand. And then hit the wall with my feet :wink: :wink:

#27

My old teacher used to say this to me… “Life doesn’t change when you do a fancy pose” haha… that said, Pawel has a very honest method moving from uttanasana up…, by honest i mean no cheating… If you can’t bring yourself into a pose using your own natural body strength rather than momentum or gravity or sudden brutish moments of strength… then chances are you probably shouldn’t be there yet and you should stay in a preparatory pose… I good place to start is to be in half handstand or Ardha Vrksasana on the wall like you have been practicing and stay there until you can hold comfortably for five or so minutes… remember Asana can be translated to something along the lines of Comfortable position.

#28

[QUOTE=thomas;39516]Congrats on the handstand Pawel.

Maybe some time you could make a video and post it.[/QUOTE]

Hi Thomas,
I made two cilps with my handstand attempts:

One in Oct: http://www.youtube.com/watch?v=4HjpVsWAGDU
One in Nov: http://www.youtube.com/watch?v=iUXHWBSz6tk

I still can’t balance once up, but I guess its matter of time. My body has to learn how to move once up. Its like new physics: each movement suddenly has different consequences. So needs time to learn and adapt. And I noticed I have more strength in wrists so I use them more actively to control body position while going up.

The video in Oct was 2 weeks after by accident I discovered I can do it. I thought I would have to be very strong to lift myself up. But the trick was to move bit forward! If I would have more loose hamstrings so I could move my hips over my hands it would be even more easy.

Hope it helps, but disclaimer: I learned it watching youtube clips. Unfortunately they don’t teach handstand in classes I attend. So probably alignment should be corrected.

#29

I am a CrossFitter who is just getting into yoga, that being said I have a pretty strong core and love me some handstands

#30

Wow, that was amazing Pawel. You made it look so easy.

I think it will take years for me to get to that point, but then I’ll be an old man and still won’t be able to do it. But I’ll try. That was inspiring. Thanks for posting it.

#31

Glad you enjoyed it.

About age, check this out:
http://www.dailymail.co.uk/news/worldnews/article-1172810/The-yoga-supergran-bend-backwards-age-83.html

She is just amazing!

#32

[QUOTE=Pawel;42842]

I still can’t balance once up, but I guess its matter of time. [/QUOTE]

Pawel,

You are exhaling as you press up and then lose your balance with the inhalation. Right?

Looks awesome, but you should try what I’ve suggested. Exhale before pressing up, and inhale while pressing up. Then, exhale as you relax into the pose. I bet you’re doing the opposite. Also, don’t look at the floor. Let your head hang down, relaxed. Look across the floor to the opposite wall. Imagine you’re lifting the room over your head. Trust me.

You won’t find your balance until you do.

keep trying,
siva

#33

Pawel! Just watched the youtube of you! Great job!

If I may, a couple of things I noticed about your alignment:

  1. You are sticking your bum out when you are folding into uttansana.

  2. You also begin to round your back too early. You may be compensating for the rounding of the back by puffing out your chest while inverted. This creates too much arching in lower back and throws your balance off. Could be tight groins or armpits. Bring the ribs toward the spine.

  3. Think of the spine lengthening while you are inverted. Tailbone moving toward heels.

I am truly humbled by how easy you make it look!

#34

[QUOTE=Pawel;39306]
Check out this video: http://www.youtube.com/watch?v=DrHBZRty2HE.[/QUOTE]

Gulp!..so eloquent and graceful.

#35

Hi Guys,
Thank you very much for comments and suggestions!

[QUOTE=siva;42919]You are exhaling as you press up and then lose your balance with the inhalation. Right?
Looks awesome, but you should try what I’ve suggested. Exhale before pressing up, and inhale while pressing up. Then, exhale as you relax into the pose. I bet you’re doing the opposite. Also, don’t look at the floor. Let your head hang down, relaxed. Look across the floor to the opposite wall. Imagine you’re lifting the room over your head. Trust me. [/QUOTE]

I didn’t yet work on breath – I’m still too focused on holding balance while going up. But I will remember that – inhale going up. About head: I’m bit confused: at several videos (especially ashtanga practitioners) I saw people holding head up – looking at the floor. Is this a difference between schools? But nevertheless, I will try to learn both ways.

I like this imagining you are lifting room over your head :slight_smile: Makes sense!

[QUOTE=lotusgirl;42922]If I may, a couple of things I noticed about your alignment:

  1. You are sticking your bum out when you are folding into uttansana.
  2. You also begin to round your back too early. You may be compensating for the rounding of the back by puffing out your chest while inverted. This creates too much arching in lower back and throws your balance off. Could be tight groins or armpits. Bring the ribs toward the spine.
  3. Think of the spine lengthening while you are inverted. Tailbone moving toward heels. [/QUOTE]

Ad.1&2 Yes, I have this tendency. Have to remember to keep bum at one spot. About arching: you are right, I have bit tight hamstrings and groins so I curve early. But there is bit problem with the wall – there is little space so I won’t be able to hold my bum and go without curving… What you mean by bringing ribs toward the spine? The same movement as you do when exhaling?

Ad.3 Thanks, will keep that in mind.

#36

[QUOTE=omamana;42925]Gulp!..so eloquent and graceful.[/QUOTE]

If you like it you may enjoy also clips of his student, Santina:


I don’t know but I find their (this Mark and her) practice extremely beautiful and touching. Such surrender and concentration (and skill of course :slight_smile: )

#37

[QUOTE=Pawel;42983]If you like it you may enjoy also clips of his student, Santina:


I don’t know but I find their (this Mark and her) practice extremely beautiful and touching. Such surrender and concentration (and skill of course :slight_smile: )[/QUOTE]

Inspirational, as far as asana goes.

I could not help but notice the women behind her, struggling on despite having ‘wonder women’ in front of her…made me giggle.

#38

What you mean by bringing ribs toward the spine? The same movement as you do when exhaling?

Yes. you can think of it that way.

#39

before you train the handstand you should know how to fall out of one

#40

I’m currently working on a free standing handstand push up progression.

I am using this progression for the handstand push ups…

It’s not technically yoga, but I find this progression helps significantly with balance and control. Check it out, you may find some stuff on it useful.