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It is no secret that Bollywood celebrities love to stay in shape, often owing to the demands of their profession. Ananya Panday is no exception; in facts, she also loves to challenge herself and try out new exercises. As such, she recently performed a handstand. Sharing a video of the same, her trainer Anshuka Parwani wrote, “Playtime with Annie @ananyapanday Inverting to get in those juicy endorphins before a long night shoot”.
A handstand is a gymnastic and yoga pose in which the body is inverted and balanced solely on the hands, with the arms extended straight and the legs lifted into the air. In a handstand, the hands are typically placed shoulder-width apart on the ground, and the body is lifted into a vertical position by pressing through the palms and engaging the core muscles. Handstands require strength, balance, and coordination, and are often used as a foundational skill in gymnastics, acrobatics, and other physical disciplines.
Speaking with indianexpress.com, advance personal trainer Utsav Agrawal said, “Handstand, also known as Adho Mukha Vrksasana in yoga, is an advanced inversion posture that offers a range of health benefits”.
Handstands offer a variety of potential health benefits. Agarwal shares them as:
1. Improved upper body strength: Handstand requires significant strength in the arms, shoulders, chest, and core muscles, making it an excellent way to build upper body strength and endurance.
2. Increased balance and coordination: Balancing on the hands in handstand requires concentration, focus, and a strong sense of body awareness, which can improve balance and coordination.
3. Boosted circulation: Inversions like handstand increase blood flow to the head and upper body, which can improve circulation, reduce swelling in the legs, and promote healthy blood pressure levels.
4. Enhanced core stability: Maintaining proper form in handstand requires a strong and stable core, so regular practice can help improve core strength and stability.
While handstands can offer numerous health benefits, they are not recommended for everyone. Agarwal advises the following people to avoid doing handstands.
1. Beginners: Handstand is an advanced posture that requires a lot of preparation, technique, and guidance to perform safely and effectively. If you’re new to yoga or exercise, it’s best to start with simpler postures and gradually work your way up to more advanced poses like handstand.
2. People with shoulder or wrist injuries: Handstand places a significant amount of weight and pressure on the shoulders and wrists, so it’s not recommended for people with existing injuries or conditions in these areas.
3. People with high blood pressure or heart conditions: Inversions like handstand can increase blood pressure and heart rate, so they’re not recommended for people with high blood pressure, heart conditions, or other medical conditions that affect circulation or blood pressure.
4. Pregnant women: Handstand is not recommended for pregnant women, particularly in the later stages of pregnancy, due to the risk of falling or putting too much pressure on the abdomen.
5. People with vertigo or inner ear problems: Handstand and other inversions can cause dizziness or vertigo in some people, particularly those with inner ear problems or other conditions that affect balance.
As always, it’s important to consult with a qualified yoga instructor before attempting any new yoga pose, especially if you have any health concerns or conditions.
Below are the things you should keep in mind while performing a headstand, as per Agarwal:
1. Warm-up: Before attempting a headstand, it’s important to warm up the body with some gentle stretches and warm-up poses, such as downward dog or child’s pose.
2. Proper alignment: Proper alignment is crucial in handstand to prevent injury and ensure that you’re getting the full benefit of the pose. Your wrists should be directly under your shoulders, your shoulders should be engaged and away from your ears, and your legs should be straight and engaged.
3. Controlled entry and exit: Getting into and out of handstand should be done with control to prevent falls or injuries. You might start by practicing with a wall for support, and gradually work on entering and exiting the pose with control and grace.
4. Breathing: Breathing is important in handstand to help you stay calm and focused. Try to breathe deeply and evenly through your nose, and avoid holding your breath or breathing too shallowly.
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