A handstand is a move typically performed in activities such as gymnastics, break dancing and even yoga. This is an incredibly difficult move to do because it requires a lot of strength, balance and agility. Learning how to do a handstand takes several months and, for some, up to a year. However, with persistent practice, two to three times per week for 15 to 20 minutes per session, you can learn this difficult move. To make things easier, practice the handstand starting from a squat position. This will help you with the initial part of the move and will also make the fall easier, as you will fall back down to a squatting position rather than flat on your face.
Things You'll Need
- Wrist tape (optional)
Stand in front of a wall with your feet a little wider than shoulder-width apart. Get in a squat stance by bending at your hips and your knees until your legs are forming a slightly greater than 90-degree angle.
Put the palms of your hands on the ground at a shoulder-width distance apart. Your wrists will be in a hyperextended position, so taping your wrists may be a good idea to better stabilize the joint and minimize your risk of wrist injury.
Spread your fingers apart and push your hands and fingers against the ground as hard as you can. Keep your arms straight from this point forward.
Kick your right foot off the ground, followed by your left foot and swing your legs upward until both legs are straight, or until your heels are against the wall. You should now be in a handstand position. Try to keep your spine as straight as possible when you are doing the handstand to avoid injury.
Tips & Warnings
- It is best to practice the handstand with a trainer partner or spotter by your side. He can assist you while kicking your feet off the ground and he can also hold your feet together while you are in the handstand position.
- Warm up your body, especially your shoulders and arms, before you do the handstand to minimize your risk of injury. Begin with a five- to 10-minute jog or jump-rope session. Then do three sets of shoulder arm circles for one minute per set, followed by three sets of pushups -- or bent-knee pushups if you are beginner -- and complete a total of 10 to 15 reps per set. Do a five- to 10-minute walk at the end of your workouts to bring your body to a more regular state.
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