Handstand
Adho Mukha Vrksasana
AH-doh MOO-kah vrik-SHAH-sah-nah
Eine kraftvolle Armbalance, die Ganzkörperkraft und Mut aufbaut.
Anleitung fur Handstand
- Beginne im herabschauenden Hund mit Blick zur Wand
- Laufe mit den Füßen zu den Händen
- Schwinge ein Bein hoch, dann das andere
- Staple Hüften über Schultern, Schultern über Handgelenke
- Spanne den Rumpf an und strecke dich durch die Fersen
Benefits
- Strengthens the shoulders, arms, wrists, and core
- Builds full-body coordination and balance
- Increases blood flow to the brain and energizes the body
- Develops mental focus, confidence, and courage
- Improves proprioception and spatial awareness
Muscles Engaged
Modifications
- Practice at a wall to build confidence and learn alignment
- Use L-shaped Handstand (feet on the wall, body at 90 degrees) to build shoulder strength
- Practice kick-ups without fully inverting to develop the movement pattern
Cautions
- Avoid with wrist, shoulder, or neck injuries
- Not recommended with uncontrolled high blood pressure or glaucoma
- Use caution with heart conditions or during menstruation