How To Do A Handstand. by Viola Neziri - Musely
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How To Do A Handstand.

posted in Health & Fitness
03/07/2015
  • 1Find a good spot to do a handstand. You'll need a place with lightly padded ground, since you'll be hitting the floor a few times before you're able to stand erect on your hands. The park or your yard is an excellent choice, since the grass will give you a nice soft landing and you'll have plenty of open space to work with. This will help to ensure that you don't fall into someone or something, and that you don't hurt yourself.
    Look for a flat area, rather than a hilly area. It'll be a lot easier to execute the handstand where it's flat.
    Other great spots to do a handstand are on the sand at

  • 2Stretch your limbs and joints. It's important to warm up a bit before you launch into your handstand. You want your muscles to feel nice and loose, and your body to feel limber. This will decrease the chance that you'll get injured. Do the following stretches to get into gear:
    Roll your wrists, ankles, and neck until they're nice and loose.
    Bend down to touch your toes. Hold for 30 seconds, stand up, and repeat.
    Take a quick jog around the block to help loosen your muscles. There's no need to run very far; just go until you feel warmed up and ready for a physical challenge.

  • 3Grab a spotter. The first time you do a handstand, it helps to have someone nearby to help hold you in position until you get the hang of balancing correctly. Ask a friend or family member to stand in front of you at first to catch your legs and hold you straight.
    Once you can do the handstand without help, ask your spotter not to catch your legs unless you're about to topple over.
    Having a spotter isn't absolutely necessary. You can perfect your handstand on your own, or try doing it against a wall (see the next method).

  • 4Stand up straight with your feet comfortably apart. This is your starting position. Your feet, knees, torso and head should all be aligned and completely vertical. Hold your arms comfortably at your side.
    Some people like to start with their arms straight above their head. You can try both ways and choose the starting position that feels most comfortable to you.

  • 5Take a big step forward with your dominant leg. Make sure to step straight forward, and not to one side or the other. Stepping to the side will cause your body to twist when you go into the handstand, making it much harder to balance

  • 6Tip your body forward. As you step, let your body tip over your lunged leg like a see-saw. Hold your arms straight and move your head toward the ground. Move with a bit of force in a natural, forward motion over your lunged leg. This will allow for a balanced system over your lunged leg, where gravity actually aids in the handstand, rather than restricting it.
    The most common mistake is to throw your hands straight down at the ground and try to throw your legs upward. This results in a whipping motion and causes you to fall forward.

  • 7Keep your arms straight as your hands approach the ground. Your shoulders should be tight in toward your neck, as though you were shrugging. Don't let your shoulders sag upwards or your elbows bend, which puts you at greater risk for injury.

  • 8Straighten your legs and torso toward the sky. The act of stepping forward, tipping over, striking the ground with your hands and lifting your legs should be one smooth, fluid motion that ends in a handstand.
    Keep your head neutral and your back and legs straight. Don't throw your head back. This will only result in your handstand arching your back and hurting. This won't look as impressive, either.
    Keep your legs tightly together. Keeping your legs straight and pressed firmly together typically helps you from wanting to fall to the side.

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    xoxo :)

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