Hello Handstand 👋🏼.
This pose is hands-down (sorry, cheesy pun 😜) the one I get asked about the most - comments, e-mails, & messages all wanting to know how to find hang time here. I also frequently get asked how long it took me to learn to handstand.
First let me say that the learning curve will vary for each individual. There's no magic number of weeks or months it takes to learn this pose. There are so many factors involved for each person.
Second, by no means do I consider myself a handstand expert, I'm still working on improving my own, but I'm happy to share some pointers that have helped me find balance in my practice. 💙
If you've recently started to hold your handstand there is a good chance it looks something like the image on the left - I know mine did. Most of us are so happy to actually be holding it for more than 1-2 second to notice anything else, like alignment or form 😂
So congrats on finding some balance here, now let's take a look at how to improve the body positioning, because that's what will help you hold this pose longer & keep your spine happy while you're there. 👍🏼
We want our handstand to be straight - wrists, shoulders, hips, and ankles should all be stacked, like the middle photo. The 'banana-back handstand' (left photo), shows what happens when the body is not aligned or engaged - the back is sinking, straining the body, & there is no control in the pose. 🍌😕
The spine should be in a neutral/hollow position, the shoulders fully extended, & the hands actively pushing the ground away. The quads, core, arms & shoulders are all actively engaged. Toes are pointed and inner thighs & glutes are squeezing together. 🍑💪🏼
A great way to work on alignment without having to worry about balance is to use the wall (see image on the right). With your front body facing the wall, fully extend your arms and shoulders (no bending), & keep your shoulder blades broad and lifted. Now get the hips over the shoulders & wrists without allowing the back arch. 👌🏼
Did you guys find this helpful? Tag a friend who is learning to handstand, & let me know if you want me to keep sharing more of these tutorials! ❤️
Happy Friday & happy practicing! 😍