Put your head in a "triangle". The center of the head is on the ground (see the small picture), the back of the head is attached to the palm of your hand, and your eyes should be able to look directly at what you are under. No matter how far you see your upper body or the ground, it means that you don't put your head center on the ground. After that, wrap your head with your palm, slowly straighten your knees and raise your hips.
3 Keep your feet straight and push the ground, and your toes only touch the ground. Slowly move your feet close to your head until your torso and waist are vertical.
4 firmly fix the head and elbow. Tighten your abdominal muscles and push your hips back. Exhale, slowly lift your feet until your thighs are level, your knees are bent, your thigh muscles are tightened, and your feet are together. At this time, all the weight of your body is supported on the ground by three parts: the center of your head and your elbows. Beginners should put 20% of their body weight on their heads and 80% on their elbows. It will gradually increase to 50% of the body weight supported by the top of the head and elbows in the future. Keep this action for at least 20 seconds and keep breathing naturally. If you can finish it easily, then continue with the following steps.
5 Inhale, slowly straighten your feet and lift your toes up. Continue to tighten the abdominal and thigh muscles, and stretch your feet together to make the whole body into a vertical line. Don't lean left or right or back and forth. Beginners keep this posture 1 minute, and then slowly increase it to 3 to 5 minutes or more. In the meantime, keep breathing naturally, relax facial muscles as much as possible, and then return to step 1 in reverse order, and then do "children's pose" (see P. 158) as a rest posture, so as to restore the brain and heart to a horizontal position. Difficulty adjustment Beginners can practice "handstand" by using the wall first: kneel at a distance of 10 cm from the wall. Complete steps 1 to 3 as above, then keep your feet off the ground and your hips against the wall. Keep your feet straight and then move your hips. Only your heel is hanging on the wall. Keep your body vertical and don't lean left and right.
Action change
When you can easily complete the handstand, you can try to challenge this upgraded version: after completing the fifth step, slowly open your feet to the left and right, hook up your toes, extend your heels as far as possible, and keep your feet straight.