How to practice yoga handstands? 5 steps to help you solve it

When we walk and work, we are affected by gravity. Over time, the muscles on our faces and body will sag down due to gravity, so some people use handstands to slow down their sagging. Especially when practicing yoga, how do you think you should practice yoga handstands? Let’s take a look at the fitness knowledge together!

1. Strengthen and stabilize the shoulders

When reversing, most people will immediately think of central strength. You move your legs from the floor to above your head. Although central strength is an important part, your shoulders provide the most stable foundation for this pose. A strong and stable shoulder helps keep other parts of the body moving upwards away from the ground to form a handstand. Practice the dolphin style with your palms and fingers crossed (similar to the placement of your hands in an upside-down style). Focus on practicing squeezing the palms together, pressing the forearms on the floor, and hugging the upper arms together. Finally, turn your shoulders outwards to keep them as wide as your collarbone.

2. Strengthen the hip flexors and cores

There are some ways to stand in. Beginners of yoga often use elbow walking styles to get their hips upwards (connection) Near or higher than the shoulder). When the hips are no longer able to move forward and upward, pull the knees towards the chest, one at a time. Keeping the knees into the chest requires the strength of the hip flexor muscles, so this is the core. Knee bend practice boat style, focusing on keeping the spine neutral. Then, each time you exhale, narrow the distance between the front of the abdomen and the front of the thigh.

3. Extend the hamstrings (sagging the femur at the same time)

Move the foot forward to the elbow, instead of putting the knees close to the chest, as shown in the last step, lift one leg up, completely straight and flexibly towards the ceiling. Use the bottom leg to pull the femur (thigh bone) into the pelvis to activate the hip flexor and lower abdomen. This entry is a single leg pressure, which can progress to a head-on pressure, but requires the opening of the back body to make the hips exceed the shoulder.

Practice the standing forward flexion or some of its variations. When you step on the mat, you want to react by pulling the ischia bone upward or pulling the head of the thigh bone into the pelvis. Standing cheating will also extend the hamstrings and also help you connect the thigh bone to the hip. When you start standing cheating, pull up the outer hip of the standing leg, and further straighten the pelvis by squeezing the legs together and then lifting the inner thigh of the raised leg towards the sky. Lift the thigh and insert the thigh bone into the pelvis.

4. Strengthen the adductor of the legs

4. Once you can stack your legs on the hips, head and shoulders, you must fight against gravity, which will separate and down your legs. This can be done by squeezing the legs and the middle line, or the introversion of the hips. In mountain, fantasy chair and plank support, place a brick between the thighs and start squeezing the thighs to the yoga bricks while engaging with the hips. In each position, keep 5 breaths before baby or mountain relaxing and resting (no bricks).

5. Create a bond of the front of the body

Learn how to keep the spine neutral through the bond of the core proves helpful when you are inverted. The heart will keep the lumbar spine extremely stretched, and in addition, it can prevent any "deformation" or "banana back" (ricket). In mountain style, tabletop style and plank support, find the complete length on the spine and move the crown away from the clavicle. Then actively suck the navel inward and combine the anterior ribs upward and inward. Maintain these two movements, lengthen the sides of the waist and stay away from the pelvis.

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