This exercise prepares your arms and shoulders to bear your weight, and trains your body to be stiff, stable and straight when you stand upside down.

Practice method:

Voldemort, heel against the wall, even. Then walk slowly to the wall, feet and hands clinging to the wall. Walk as close to the wall as possible, then return, slowly come down from the wall with your hands and feet, and walk away from the wall. Repeat the action from lying flat to standing upside down.

L-shaped hanging upside down on the wall

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L handstand can make you gradually adapt to full-body handstand, or do it against the wall. The difference is that L handstands strengthen your shoulders, and your legs and feet on the wall share your body weight.

Practice method:

Starting from the downward dog pose, the heel is against the wall and the palm is rooted on the ground. Press your hands hard on the ground, and walk slowly along the wall with your feet until your legs are parallel to the ground.

Establish a sense of balance

Crow style

This is a good handstand for beginners, because you have exercised your arm strength well, so you put all your strength on your arm, and it is easier to keep balance in this compact pose.

Practice method:

Stand in the mountain style, with your feet open to hip width, your knees bent, your body crouched, your hands at a proper distance in front of your body, your hands open to shoulder width, and your fingertips pointing straight ahead. Hip up, knees slightly straight, knees close to the armpit. Bend your elbow, lift your heel and move your center of gravity forward. Slowly lift one foot, and when the body is stable, lift the other foot and enter the pose.

Stand on your legs

Although the ultimate version of yoga handstand is to make the body in a straight line, it is really difficult at first. It is easier to stand upside down with your legs apart. Lean against the wall first, stay away from the wall, and just point your toes at the wall. When you have a good balance, leave your toes.

Practice method:

Stand with your palms far in front of your toes. Bend your knees slightly, raise your hips, jump your calves up, and close your knees. Practice bending your legs and standing on your head, trying to keep your balance.

Reverse action

Shoulder handstand

1. Lie on your back on the mat with your legs straight and your knees straight together. Put your hands on your legs, palms down. Take 2-4 deep breaths.

2. Exhale, bend your knees, and move your knees toward your stomach until your thighs are pressed against your stomach. Take two deep breaths, don't hold your breath.

3. Exhale, lift hips, bend elbows, hold hips with both hands, and cooperate with two breaths. Don't hold your breath.

4. Exhale, support the torso vertically with both hands until the chest touches the chin, and inhale and adjust.

5. Exhale, keep your legs straight and toes up for 30 seconds, or adjust the length of time according to your own situation.

6. Exhale, gradually put down your legs, loosen your hands and lie flat on the mat.

Note: only put your head, neck, shoulders and upper arms on the ground, and put your hands in the center of your spine. Tightening the abdomen can tighten the legs and make the body more stable. Beginners can put yoga bricks behind the pelvis to keep their bodies from leaving the ground.

Support handstand

Headstand is a posture in hatha yoga, in which the body is inverted and the balance is maintained between the wrist, forearm and head. A cool head and a strong body. Its advantages make it known as the king of yoga poses.

Step one:

Hands crossed, elbows shoulder width, forearm on the ground, head center on the ground.

Step two:

Knees straight, feet forward, hips up. Attention, raise your shoulders.

Step 3:

Go forward again, keep your abdomen adducted and your hips raised.

Step 4:

Bend your left knee, keep your thighs close to your chest and extend your instep. Start the core and gently lift your right foot off the ground.

Step five:

Knees together, legs straight.

Step 6:

Bend your knees so that your thighs are close to your chest, and then slowly land your feet.

Elbow handstand

Elbow handstand requires the strength of arms and shoulders, and the expansion of shoulders is needed to better transfer strength from arms to back.

Step one:

Arm on the ground, parallel to each other, fingers open, shoulders up, hips up, legs straight, feet forward, heels up.

Step two:

Lift your left leg up, center of gravity forward, and keep breathing for 5 times.

Step 3:

Lift your right leg up, center of gravity forward, start the core, lift your left foot off the ground and keep breathing for 5 times.

Step 4:

Center of gravity forward, core start, lift your left foot off the ground, put your legs together and keep breathing for 5 times.

stand upside down

This action requires higher upper limb strength and body control ability. Just like an elbow handstand, you need to spread your shoulders first, and then you need more lower back strength to make your body a whole.

Step one:

Practice against the wall first, hold your hands on the ground, lift your left leg up, start the core, jump up, and balance your legs back and forth, being careful not to use too much inertia.

Step two:

Put your upper feet on the wall, your calves are up, and your legs are together.

Step 3:

Bend your knees and tap the wall with your toes.

Press your hands down hard, lift your hips up and keep your hips away from the wall.

Step 4:

Practice leaving the wall, supporting the ground with both hands, lifting the left leg, starting the core and jumping up. Don't use too much inertia, repeat several times.

Step five:

Try to jump again, this time raise your thighs, align your pelvis with your shoulders, find stability, and try to keep breathing several times.