My quest to press into a handstand probably started around eight months ago. “Pressing” is when you can place your hands onto the ground and float your legs up into a handstand…No kicking required! There is no science to pressing into a handstand, and everyone’s experience is unique. I am going to show you how I learned — hopefully it will help you!
The only prerequisite is that you MUST have a solid Bakasana practice. You can view my tutorial for this particular asana here.
Step 1: Start in Bakasana
Key points to remember in Bakasana…Fingers should be spread wide to help grip the mat. Hands are shoulder width apart. Elbows and knees squeeze in toward the midline. Upper back rounds to avoid “dumping” into your arms and making the pose feel heavy. Navel pulls in toward your spine to activate the core.
Step 2: Flex the feet
Flex both feet so your toes point down towards your mat. Using your core to keep the knees on your arms, slowly start to shift forward slightly as you bring your toes toward your wrists. You may only get an inch or two down before you fall… That’s Okay! Try again!
As you move your feet down, concentrate on rounding the upper back and squeezing your arms in. If your arms begin to open out, try using a strap. Measure the loop shoulder width in length and place the strap just above your elbows.
Step 3: The toes have landed!
Eventually, your toes will touch your wrists! Once you get to this point, try to hold them there for as long as possible. Not only will this build arm strength, but it will build your core strength as well! You will begin to feel your deep ab muscles engage. These are the ones that will eventually help lift you up.
Step 4: Lift up!
Once you can hold your toes to your wrists for a few breaths, you can try lifting your bottom up towards the sky and taking the knees off of your arms to hover. To do so, actively push your toes into your wrists and engage your core (Uddiyana Bandha). Press actively into your mat using your fingers for grip. Start out by trying to lift your butt higher! If that goes well, then try to straighten the legs. Proceed slowly and with patience.
As always… Have FUN and be SAFE!