If you’re looking to challenge yourself in your yoga practice, the handstand plank is the perfect pose. This advanced pose combines shoulder and core strength, balance, and flexibility. Practicing handstand plank can help you develop a strong upper body, increase your body awareness, and boost your confidence. This pose can be intimidating for beginners, but with practice and patience, it is possible to build the strength you need for it. In this article, we’ll guide you through the steps to master the handstand plank so that you can add this impressive pose to your yoga repertoire.
Benefits of handstand plank
Benefits of handstand plank include improved upper body strength, increased body awareness, and enhanced confidence. By practicing this pose, you can challenge yourself physically and mentally and achieve greater balance and control. This pose is great for handstand prep when you’re trying to learn how to get upside-down.
The pose primarily works the core muscles, including the rectus abdominis, obliques, and transverse abdominis. It also engages the shoulders, arms, and upper back, helping to tone and strengthen these areas.
Contraindications for handstand plank
Contraindications for handstand plank include wrist or shoulder injuries, high blood pressure, and vertigo.
How to do handstand plank step-by-step
Stand with your feet about hip-width apart. Bend over and place your hands on the ground slightly in front of and to the outside of your feet. Your hands should be on the ground shoulder-width apart. Think about stacking your elbows over your wrists and your shoulders over your elbows.
Suck your ribs in and engage your core.
Press through your arms firmly into the ground. Keep the weight evenly distributed through the hands.
Pour the weight of your body into the hands, allowing the lower body to feel light.
If you can come up onto your toes.
Be sure to look forward and hold this pose in a static state for five breaths. Then slowly release it.
Handstand plank is perfect training for learning to press into a handstand.
Watch this video tutorial with Kino to better understand how to do the pose.
Are there variations of handstand plank?
Yes, there are several variations of handstand plank that can add variation and challenge to your yoga practice. Some examples include:
1. One-legged handstand plank: This pose is more advanced and takes a lot of strength. You can use it to make handstand plank move challenging as you get stronger. Lift one leg off the ground and hold it parallel to the floor while maintaining the handstand plank position.
2. Dolphin plank: Starting in a forearm plank position, lift your hips up and back, shifting your weight onto your toes and forearms to create a dolphin-like shape.
Adding these variations to your practice can help build strength, increase balance, and keep your yoga routine fresh and exciting.
How can I progress my handstand plank?
Here are some tips to help you take your handstand plank to the next level:
1. Practice regularly: Consistency is key. Make sure to practice your handstand plank regularly, ideally daily, to build up your strength and improve your balance.
2. Increase your hold time: Start by aiming to hold your handstand plank for 30 seconds, and gradually increase your hold time as you build up your strength.
3. Add variations: Once you feel comfortable holding a basic handstand plank, try adding variations to challenge yourself. For example, you can try lifting one leg off the ground or bringing your knees into your chest and then extending your legs back out.
4. Use props: Props like blocks or a wall can help you progress your handstand plank by providing support and stability. You can start by using them to help you get into the pose, and then gradually rely on them less and less.
Remember, progress takes time and patience. Don’t get discouraged if you don’t see results right away. Keep practicing, stay focused, and have fun!
What can I do to avoid injury while doing handstand plank?
As a beginner yogi, it is important to prioritize safety while attempting any yoga pose, including the handstand plank. Here are some tips to help you avoid injury:
1. Warm-up: Always make sure to warm up your body before attempting any pose. A quick jog or some light stretching can help you prepare your muscles and prevent strains.
2. Start small: Begin with a simpler variation of the handstand plank, such as a forearm plank, before progressing to the full pose. This will help you build strength and stability gradually.
3. Engage your core: A strong core is essential for maintaining balance and preventing injury during the handstand plank. Make sure to engage your abs and lower back muscles throughout the pose.
4. Listen to your body: If you feel any pain or discomfort, come out of the pose immediately. Don’t push yourself too hard or ignore any warning signs from your body.
By following these tips and staying focused on safety, you can enjoy the benefits of handstand plank while avoiding injury. Remember to stay patient, stay present, and have fun!
How long should I hold a handstand plank?
As a beginner yogi, starting slowly and working your way up to longer holds is important. Aim to hold a handstand plank for 10-15 seconds at first, then gradually increase the duration as you become more comfortable and confident in the pose. It is important to listen to your body and avoid pushing yourself too hard, as this can lead to injury. Remember that consistency is key, so practice regularly and be patient with yourself as you work towards your goals. With practice and perseverance, you will be able to hold a handstand plank for longer periods of time.
In conclusion, handstand plank is a challenging yet rewarding yoga pose that can help you build strength, improve balance, and increase focus and concentration. By following the tips outlined in this guide and staying focused on safety and proper form, you can enjoy the benefits of handstand plank without risking injury. Remember to listen to your body, stay patient, and practice regularly to achieve your goals. And don’t forget to breathe! By synchronizing your breath with your movements, you can achieve a deeper level of relaxation and concentration in the pose. So what are you waiting for? Start practicing today and discover the transformative power of handstand plank!