Daily Handstand Routine for Beginners (Follow Along)
What is up guys welcome, back to another video as requested, today we're doing a daily Hanson routine especially. Target for beginners and the key word is going to be daily, you want to be training your handstand every single day whether you're a beginner or whether, we are an advanced, but what it's going to vary is going to be the time if you are a beginner, a 5 to 15 minutes routine, like the one we're going to do today it's going to be more than enough and if, you're advanced maybe a 60 minute every single day it is what is going to work for you but whether you're a beginner or an advanced practitioner, I rather you do 5 minutes every single day then, you do 2 hours of training one day and then you're not able to practice for the rest of the week Hanson's are about exposing yourself to the position, as much, as you can in a frequent, basis, we're going to be doing both work with, the wall to, create time under tension in, the position so your body get used to, being upside down as well as doing work with other walls so we also build the neurological, pathway, to, create balance I know it is very scary to get off the wall sometimes so, if you're starting out you might stick only to the first exercises, that, we're going to do against the wall and once, you feel comfortable with those progressions, then you can move on to the next exercises, that are going to be with, all the wall so, without further ado guys let's begin when I start on our knees and our hands to warm up a rest remember, warming, up our race is critical. And super important every time we're doing handstands, so, start on tabletop, position, engage. Your scapula lean, forward for 10 times, 1. To. Hold. In for about 2 seconds every, time you go forward and applying. Every. Time a little more pressure into. Your wrist. If. You are advanced, you can take it to plank. If. Not, you, stay on your knees. One. More and hold the last one. Five. Four. Three. Two. One. Set it down give. It a little shake to the hands now, put your fingers facing you, externally. Rotate your. Arms so your elbows are facing, backwards, and you're, going to lean back for, only, five times and forward, then. Back, forward. Back, forward. Back. And. Last, one hold, it if this, is too much remember you can put your hands closer to you or if, you don't feel the stretch you, can always move the hands a little, forward the more forward the hands are the, more, intense the stretch is going to be. Give. It a little shake get. Into a squat position, so, we're warming up our hips at the same time we're going to do little rolls in, our left hand so grab with your right hand find, that little separation, between your forearm and your wrists, and do. Little rotations, with your hands as, I said on one of my previous videos you don't want to close, your hands because that's going to close a gap between, the, forum and your wrists you want to just create, like a small fist but without creating, that much tension go. To one side and. Then. Go to the other side. Switch. It up. To. One side. And. Then five to your side, then. Up let's warm up a little bit the shoulders let's go for ten, shoulders. Backwards big, circles. Five. Six. Seven. Eight. Nine. Ten. Now let's go forward one. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten. Now, we're gonna go for shoulder, flexion all. The way up and all the way down you. Want to keep your, pelvis. Posteriorly. Tilted, so your core is engaged so. You are not actually arching, your back like. This but, you're only working, on the flexion, of your shoulders, so, engage your core, like, if you were in a handstand position and just raised. Your hands all the way until they can go don't, try to compensate by arching keep that whole, body position, let's, go for 10, 1. 2. 3, 4. 5. 6. 7. 8. 9. 10. That's. It for the warm up if you need a little bit more warm up feel free to do so but for the purpose of keeping this video a little bit short we're gonna start with a workout first, exercise is going to be a handstand against, the wall but, we're going to walk towards. A wall and we're, not gonna get into a full handstand just yet the first attempt we're just gonna walk into. A pike position so. Maybe your hands are like a, leg distance, apart, from. The wall and then you lower, your legs you, create this L shape, we're. Gonna hold this for. 10 seconds only. Open. Through the shoulders. 5. 4. 3. 2. 1. Set it up get, it to a squat give, a little roll to the wrists so. Less and, to. The right if. That progression, was too much you are going to repeat that progression, if you feel comfortable with that position we're, gonna move the hands a little closer towards the wall and we're gonna get into a handstand but diagonal, to the wall this is how it looks so, you plant your hands, you. Walk a little, bit closer this time and.
Once You find this position you're, going to bring your feet up and, find. That whole body position, like you're, in the hand sir. Opening. Up through the shoulders keeping, that pelvis, posteriorly. Tilted, and your core engage, hold. For 5. 4. 3. 2. 1. Set, it down back, to squat and again. Little, rolls again. If that position, feels too, much for you you can repeat that position, or go back to the previous progression, but, if you're ready the, next one is going to be a full handstand, towards. The wall we're, gonna try to put or no our chests and our toes in contact, to the wall so. Walk it up. Get. As close to the wall as you possibly can. From. Here put your head through, touch. With your nose your. Chest and your. Toes and, if. You feel comfortable you, can get your chest of the wall creating. That hollow body position. Press. The wall with your feet so you're engaging your core and, you. Are creating that hollow body position the, entire time. Extend. Through the arms completely, straight, hold it four three two. One. And safely, walk, your. Way down. Whoo. Again. Little. Roll to your wrists. Let's. Take a little break the, next one we're going to do is, kicking. Up towards, the wall so we're inverting, the hands and this time we're going to do a lean, handstand, hole and we're going to try to get our feet, off the wall, if that doesn't happen and you're not in that stage yet, don't, worry about it just hold, the handstand against the wall you're going to build a confidence over time and once you do this routine maybe. In like a week or two you're going to be able to start finding that balance upside down so let's get two towards, the wall put. Your hands, at, about a hand distance, apart not too far but not too close either you, don't want to be a smashing, your, head towards the wall but you don't want to be too far either that you create that banana Hanson so place your hands. Kick. It up into your hand set. Find. That straight, line first, press. Through the arms aren't are completely. Straight from, here bring one foot off, press. With your fingers so you create the balance and you get off - whoa may. We find it here. You. Get a couple seconds if you can you, balance in your handstand if you go back to the world that's totally fine and if, you fall that, is totally fine we're, going for a whole or maybe. Three to four seconds if you can hold it longer than that don't. Do it just because we're trying to practice we're trying to accumulate. Seconds, but we're not trying to exhaust, ourselves as, I said this is a daily handstand routine so you don't want to be cooking your shoulders that much you actually want to use the getting into the position so, you create the neurological, pathway that we need in our brain in order to be upside down let's, go for the second round place. Your hands, kick. It up one. Foot. Off use. Your fingers to get off the wall, try. To get the other foot maybe, you stay here in that L position. Find. That balance and if, you feel comfortable here you. Bring both feet together. Keep. Pressing through the arms, hold. It and then, come. Back down, as. I rest for the next set we're going to be doing a little bit of stretching as you guy know I like to a stretch as I rest instead of just walking around you want to be a stretching, in the middle of your, sets so, put one feet towards. The wall and we're, gonna be switching a little bit or our hips and. The. Reason we're opening, your hips people. Think Hansen's, is all about the shoulders which is true if you're doing a straight handstand is all about the shoulders but. Our hips, having open hips switch. It up it's, gonna help you when, you're going. Into your handstand and you have one leg here and one leg down the, more flexible you have your hamstrings and your hips the. More balanced you're going to be able to create. Because, at the beginning you. Might not find balance on a straight handstand you, might just need to stack, the legs and that's, maybe the position that you find the balance in so, let's go for the last step, find. Your hands. Keep. Get up into your Hanson. Won't. Put off. Press. With your fingers. Try. To balance, maybe. You get it maybe you go back to the wall you try it back again. And. Then, come down. Go. Back to the wall just stretch a little bit of the hips for the next exercise.
So, Go ten pumps on one side. And. Switch it up. This. Hip opener, is going to help you for the next exercise that we're going to do we're gonna get off the wall again. If you are not feeling comfortable with the exercises, that we just did towards. A wall and you still feel scary. To do it in the middle of the room you, can just repeat that for a week of - and I guarantee you that if you do that you're, going to feel comfortable and then you're going to be able to do it in the middle of the room so, if you're feeling comfortable and you know how to fall you know how to save yourself plant. Your hands in the middle of the room without any wall and, we're, going to kick up and don't. Try to match your feet right away we're going to create an L shape or maybe, a V shape depending. On what. Feels more comfortable to you and that's, why we open the hips prior to doing this exercise, so, you can plan your hands. Find. One leg that is going to kick up in my case is going to be my right this, is going to be the one that, is going to bring. Yourself up and I, don't want you to think about your feet coming up I want to think about your hips stacking, on top of your shoulders so. Bring, the leg up this one is going to create the momentum and when, you go up you start your hips maybe. You get on the first right and as you see I may be in a beach V shape or. You can be on an L shape whichever feel more, comfortable for you and from. Here, create. That balance maybe, bring. Both legs together. Hold. For a couple seconds, and, set. It down with. Control. One. Of the best tips that I can give you for Hansen is every time you're coming down try, not to come, down super fast you, want to come down as slow, and as contrast' possible so, that way you're building that core strength for. Eventually. You're going to be able to come up remember. It's always easier to come down that to come up but if you come down often. Enough then eventually, your body going to be able to get into that press. Let's get for the second round place. Your hands. Maybe. Try the other foot if, you are more of an intermediate, if you are beginner just, try one foot but. If. You already got some practice you can practice both legs so swing. It up get. It up get. It on the first try how, to point your toes your. Hips need to be right, on top of your shoulder to create balance from. Here bring, both legs together with, control, use. Your, fingers, to balance, whole. Body. Keep. Your gaze on one point, and. Set. It down, go. Into a squat little, roll to your wrists again. Guys if this is too much if you are, still having, trouble, to find balance keep. Working towards the wall keep working towards getting your feet of the walk but try to learn how to fall I have plenty of videos on my channel on teaching, you how to fall safely so. That way you're, not always relying on the wall because the wall is great, to create time under tension and, create. That awareness when. You're upside down but it's not going to help you for ballet but you really need to create the courage eventually, to do that handstand in the middle of the room we're going to go for the last set so plant your hands. Maybe. You'll get it this time maybe you got it before maybe. You get it tomorrow it doesn't really matter how long it takes as. Long as you're practicing every, single day eventually, it's gonna come so, kick it up maybe don't kick up too hard if you're still fearful so. Play. With it play, with one, see. Where your hips are pencils. Are all of our awareness and understanding, where. Our body is in the space so, maybe you need a little more and then, you find that balance. And space, from. Here close. It up all the, handsome. Set. It down. Alright, so that's it for the practice, aspect, of the handstand now we're gonna finish off with a core, aspect as you guys know core, is super important, for holding.
Ourself Upside down so, we're gonna be doing three sets of a hollow body position when I hold it for about 10. Seconds and then 10 seconds of rest on so. Lay, down in the ground if. You guys saw, my previous videos, you already know how to do this exercise, raise, your hands overhead we have this gap right here, in our lumbar spine we're going to close our gap, by, engaging your core and talking. Our tailbone under, then. I'll leave your legs lift. It up hold. It for 10 if, this is too much always modify, the pose. 5. 4. 3. 2. And. What. That's, a rest we're going to stretch to liberate our hamstrings so. Bring, your legs forward engage. Leave your chest exhale. Full. Round. To, go. To your back bring, your hands overhead. Feel, the space I want you to really feel every. Single aspect of your body when you're training handstand is all about awareness it's not about strength or, anything. Else it's just about understanding, where your body is in a space and working. With that so from here tuck, your tailbone under leave, your legs leave, your hands and hold for ten nine. Eight seven. Six. Five. Four. Three. Two. One. Set, it down, again. A little break in a four for, your. Feet forward inhale, if your chest exhale. We're, going to go for the last round this, time we're gonna be doing it a little bit different so if you're still a beginner just. Do it for 10 seconds that's, it that's your workout if you're a little bit more intermediate advanced, we're gonna be holding that for 15. To 20 seconds and right away we're going to go into our handstand in, the middle of the room also. If you're intermediate you can do the whole and then do the handstand against, a wall but, listen, to your body since you're doing this every single day I don't want you to tire up every, single time you do this routine so maybe you just do this ending maybe, like twice or three times per week and the rest you take it easy you want to be practicing your handstand every single day but somedays you want to be going a little bit harder than other days so you give your body chance to adapt to a different stimulus, let's, get back to your back.
Engage. Everything up now from here one. Movement three two one close, it up and hold. Engage. Your glute engage. Your quads as well point your toes. Pull. A little bit more. Five. More seconds five four three. Two. One. Relax, now, go. Into your hands and either in the wall or either in, the middle of the, room go, up, whichever. Way you want to up and just hold it there just. Five, seconds five four. Three. Two. One, hand, set it down oh. So. There you have it guys that's a daily handstand routine for, you guys to do if, this, feels way, too much again. You can stop at any moment of the video maybe just do the first two exercises for. Like a week then move on to doing the next exercise or depending. Listen to your body and understand. In, which stage, of your handstand journey you are if you're still feeling fearful to, get off the wall work a lot towards the wall and get, comfortable with it maybe close your eyes maybe, feel your body when you're upside down so, you start understanding where, your hips are where. Your hands are where, your shoulders, are moving and. Once. You feel comfortable in that position towards, the wall then you can move on off the wall, and you can start creating balance, guys. If you did enjoy this video be sure to give it a big thumbs up to, support the channel also share, with a friend that can benefit. From this video also, leave your comments and questions down, below I'm, going to be selecting, the question, with most, amount of likes and I'm, going to be doing a video about it so think about what is holding you back from achieving that handstand or maybe, any other fitness related question, and if, that question gets the most amount of like I'm going to be doing an entire video about that, question that's. It for today guys if you're new to this channel consider, hitting that subscribe button and as, always I'll see you all next week. You.