Handstands are great fun and require less athletic skills and flexibility than other exercises, such as backflips, backflips or hand walking. Here is a way to learn how to stand on your head.
Steps
Step 1. Start by resting on your hands and knees, then put your head on the ground
The head should be approximately 50cm from the knees, and the hands at the same distance as the shoulders, and halfway between the head and the knees.
Step 2. Bring your right (or left if you are left handed) knee onto your right arm, near the knee
Step 3. Push the big toe outwards and straighten the left leg to shift the weight forward, then bring it on the left arm in the same position as the right on the right arm
Step 4. Find a balance
Don't worry if you don't succeed right away - that's the hardest part.
Step 5. Straighten your legs when you feel balanced, but do it slowly
Alternative method
- Find a place where you feel comfortable and undisturbed (preferably close to a wall).
- Find a heavy blanket and plenty of pillows that are comfortable or taken off the couches if you can. You can also use gym mats.
- Kneel about 40cm from the wall.
- Place the top or soft part of the head on the ground, with the arms in a triangle; fingers intertwined at the nape of your neck (your arms should be in a triangle, and on the floor against your head).
- Raise one leg in mid-air.
- Repeat this step a couple of times on each leg.
- Move your knees so that you find yourself crouched with your head still on the ground, and your arms still as in step 4.
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Kick and lean against the wall when in the air.
If you can't make noise when you land, swing each leg to the side, towards your 'pad'. This way you will minimize the sounds
Advice
- Try to fall on your feet instead of on your back. If you feel like you are going to fall, try to land on the bridge.
- You can try against a wall until you get better.
- Using a pillow to cushion falls is a good idea.
- The mats are great. Lawns or carpets are also acceptable alternatives.
- Performing a handstand requires some strength in the arms and abdominals. Try to strengthen these muscles to increase your resistance in position.
- To come back down, bend over to bring your feet back to the ground.
- Tuck the shirt into your pants while you practice.
- While it may seem obvious, practice doesn't necessarily make perfect! Perfect practice makes perfect. Don't be discouraged if you can't straighten up. It takes time.
Warnings
- Make sure there are no obstacles nearby.
- Don't try this unsupervised. Get help from an 'observer' when trying out verticals. Have your friend stand in front of you to avoid falling on your back.
- Keep your neck straight. If it starts to hurt, stop now!
