HANDSTAND | ADHO MUKHA VRKSASANA
Handstand is a challenging pose, yes, but one that is fun for the majority! Here are the steps for proper alignment and structures to aid in accessing the correct muscles for strength and sustainability. As with any challenging pose, you should take the pose in stages, using the steps as modifications until the handstand is mastered.
Place your hands shoulder width apart on your mat, with your dominate leg on the mat about 20" from your hands. Lift your other leg with muscles engaged in line with your hips. Firmly press your body's weight into your hands which are directly underneath your shoulders. Wrap your shoulder blades onto your back to broaden your back and maintain a firm lifted leg.
Once ready to begin, take practice hops. To take the hops, lift to the ball mound of your standing leg while continuing to root your fingertips into the mat. Hop your foot from the mat at the same time, kick your firmed and straight lifted leg above your torso. As both legs come off the ground, engage your deep core abdominal muscles to help lit your hips over your shoulders. Take your hops on exhales several times, each pushing you off the mat a little higher.
When handstand is performed and sustained, continue to root your fingers into your mat, maintain a broad back and firm abdominal muscles, while actively lifting your legs above your head. You can either look forward between your hands or allow your neck to length down and look behind you setting your gaze.