Handstands
Half Handstand
1. Starting Position. Stand tall, straight arms raised above head.
2. Raise one leg.
Rock forward towards floor - put the raised leg on the floor.
As your hands touch the floor, swing the other leg into the air.
Remember.
* Place hands close to feet – do not reach forward too far!
* Place your hands ‘shoulder width’ apart on the floor.
* Place your hands wide and flat on the floor - face hands forward.
3. Lift one leg up first – try to get this leg to point towards the ceiling.
Point both your toes. Keep both legs straight.
4. Land on one leg and then the other.
5. Finishing Position – same as Starting Position.
Practice
Having Problems - performing a Half Handstand?
Which leg do you step onto, from your starting position?
If you are right handed, it will probably be your right foot.
If you are left handed, try leading with the left foot.
Remember:
* Place hands close to feet – do not reach forward too far!
* Place your hands ‘shoulder width’ apart on the floor.
* Place your hands flat on the floor, fingers wide.
* Face hands forward.
* Land on one leg and then the other.
Come back down on the same leg you went up on:
(if you go up on the left, come down on the left)
Improving Handstand
1. Starting Position. Stand tall, straight arms raised above head.
2. Raise one leg.
Rock forward - put the raised leg on the floor.
As your hands touch the floor, swing the other leg high into the air.
Remember.
* Place hands close to feet – do not reach forward too far!
* Place your hands ‘shoulder width’ apart on the floor.
* Place your hands wide and flat on the floor - face hands forward.
3. Lift one leg up first – and bring other to join it. Balance.
Point both your toes. Keep both legs straight.
4. Land on one leg and then the other.
5. Finishing Position – same as Starting Position.
Practice balancing for 3 seconds
Having Problems - performing an Improving Handstand?
Try these two exercises. Get a friend to watch and help.
1. Lie face down on the floor.
Reach your arms above your head. Look at hands.
Place your hands flat on the floor.
Your fingers should be wide – so they can grip the floor.
Make your body long.
Put your heels together and point toes.
Grip your bottom tightly.
Lift your tummy button off the floor.
2. Stand tall on your feet.
Imagine you are doing a handstand on the ceiling.
Reach your arms up – shoulder width apart. Flex your wrists.
Rise on your tip toes, squeeze your legs together. Look up.
Balance for 3 seconds.
Come back down onto your heels in control – no stepping!
Remember what it felt like to keep your balance
– how your muscles had to work,
– how your head, hips and feet were all in line
Try another handstand now and push up from the floor with your hands and arms keeping tension in your whole body.
This is a good example of a handstand. Can you pick out points for improvement - strengths & weaknesses?
Do you collapse onto your knees?
You may have problems with your arms taking your weight.
Try this exercise.
Walk up a wall backwards.
a) Stand with your back quite close to a wall.
Place your hands wide and flat on the floor, ‘shoulder width’ apart.
Walk up the wall. Get your feet as high as possible.
Balance for 3 seconds
Repeat the exercise. This time try to get your legs higher.
Do you push so hard that you go over into a ‘crab’?
b) Stand facing a wall - one big step away. Practice your handstands against the wall. If you go too far, gently push away from the wall and try to balance for 5 seconds.
Follow the steps below to improve your HANDSTAND
The perfect handstand is balanced and aligns
the heels,
middle of knee,
middle of hips
between the hands and
heel of hands
through a vertical line.
