Want to master the yoga handstand? Start with these exercises
What's the story
Mastering the yoga handstand isn't only about balance and core strength; your wrists also play a crucial role.
Considering the substantial weight your wrists support during a handstand, it's vital to include wrist strengthening exercises in your routine.
This article details five effective exercises to build wrist strength, ultimately enhancing your handstand stability.
Rotation
Wrist rotations for flexibility
Start with your arms extended in front of you at shoulder height.
Close your hands into fists, then rotate your wrists 10 times in a clockwise direction and 10 times in a counterclockwise direction.
This exercise increases wrist flexibility and blood flow, warming them up for weight-bearing exercises like handstands.
Palm press
Palm presses for strength
Stand or sit comfortably with your palms pressed together in prayer position in front of your chest, fingers pointing upwards.
Slowly apply pressure by pressing the palms together, ensuring that the heels of the hands remain in contact as much as possible.
Maintain this position for 20 seconds, relax, and then repeat three times.
This exercise helps in toning/strengthening the muscles around the wrists.
Curl
Wrist curls for muscle building
Holding a light dumbbell (approximately two to five pounds), sit on a chair with your forearm positioned on your thigh and your palm facing upwards with the dumbbell.
Curl the weight towards you by flexing only your wrist, then lower it back down.
Do three sets of 12 reps for each wrist to strengthen the muscles around the joint.
Reverse curl
Reverse wrist curls for balance
This exercise, while similar to wrist curls, is performed with the palms facing down and targets a different set of forearm muscles.
Simply hold a light dumbbell, rest your arm on a bench or your thigh with your palm facing down.
Lift the weight by bending only at the wrist.
Perform three sets of 12 repetitions for each wrist to ensure balanced muscle development around the wrist joint.
Finger walk
Finger walks for grip strength
Lay both hands flat on a table with fingers spread wide.
Keeping your palm stationary, "walk" each finger towards your thumb one at a time, then back outwards to its original position.
Repeat this motion 10 times for each hand.
This exercise aims to improve grip strength (crucial for handstand stability) by isolating and activating the muscles in a novel way.