Hollowback Handstand
Benefits
This is primarily an advanced strength and balance pose, and also
stretches the anterior torso. In order to come into this posture, the
gaze will need to be shifted from between the thumbs, through the
arms, drawing the chin to the chest, taking the gaze up. This will
allow for a greater opening of the chest and also extension of the
spine. This opening of the chest will create a counter balance of
weight for the lower portion of the body, as you move deeper into
the posture. This posture can be challenging, as it requires a high
level of proprioception. Inversions reverse the blood flow in the body
and help improve circulation, increasing immunity and preventing
illness by stimulating the thymus glad. This posture gives us a chance
to develop our proprioception and our balance, giving us a greater
sense of confidence in our inversion practices. Due to
the unique shape of the hollow back, it brings many
physical benefits including opening up the shoulders
and chest, and encouraging length in the iliopsoas
and abdominals. This posture also strengthens and
encourages mobility in the wrists, and improves
dexterity in the fingers.
Common Mistakes
The first mistake when it comes to hollow back
handstand, is approaching it before you’re ready.
Make sure your have a confident straight handstand
practice, before moving onto this more advance
variation. The most common mistake is allowing
the legs to come too far over the head before the
chest is open enough – this results in there being
an uneven weight distribution, making it significantly
harder to find balance. Moving too quickly into the
posture could also affect your ability to find balance,
as it doesn’t allow enough time for adaption of
special awareness in the posture. Finally, moving too
deep into the posture too soon can result in general
lack of control, or potentially injury.
Tips
n Practice straight handstands regularly to build
strength and stability in an inversion.
n Practice this posture against a wall to help you to
find confidence, and to help develop awareness
of your body in space. However, don’t become
dependent on the the wall for balance, think of it
more as a safety net.
n As you build confidence, and begin to move away
from the wall, initially start practicing the hollow
body position with scissor/stag legs – this will
give greater control, helping you to find your
balance more quickly in the posture. It also allows
you to exit the posture in a more controlled way.
n Be consistent with your practice, but also
be patient with yourself, as this posture is
challenging.
n Be sensible - if your body becomes tired or
fatigued, give yourself plenty of time to rest.
MAN ON THE MAT: WITH JAKE WHITE
FM
Awareness
Body position is everything when it comes to the hollow-back
handstand. It can mean the difference between an open and balanced
position, or toppling over. Awareness of the entire body within space
is essential. If you understand where every part of your body should
be at any given time, it will be much easier to move into or out of the
posture and to generally improve overall balance. Of course, it takes
time and patience to build that awareness, and the strength necessary
to manipulate the body to find balance whilst in this advanced variation
of a handstand. Remember - just have fun with it, and keep playing.Find out more about Jake White (jakepaulwhite.com)