Content

• Steps
• Part 1 of 3: Stretching and Strengthening the Bridge Armstand
• Part 2 of 3: Handstand Practice
• Part 3 of 3: Taking a handstand across the bridge
• Tips
• Warnings
• What do you need

If you've ever watched a gymnastics competition, you must have been impressed by the transition to handstand from the bridge position. But did you know you can also learn to do this spectacular exercise? It can help you strengthen various muscles, improve your flexibility and balance, and increase blood flow to your brain. After some simple workouts, you can amaze your friends and boost your self-esteem!

Steps

Part 1 of 3: Stretching and Strengthening the Bridge Armstand

1. 1 Stretch your wrists and ankles. The flexibility of these joints is very important for the bridge handstand. Warm them up daily, making sure to stretch before working out the stance.
   • To stretch your wrists, sit on the floor and place your hands on the floor, palms down, bent at a 90-degree angle to your forearm.Gently bend your elbows, feeling the pull on the inside of your wrist. Then, crossing your arms in front of you, place your palms on the floor, fingers one to the other.
   • To stretch your ankles, rotate your foot several times (by moving your ankle) clockwise and counterclockwise. If you wish, you can sit on the floor and do the following exercise: stretch one leg in front of you, cross it with the other, and, holding your foot with your hand, gradually bend it.
2. 2 Make a bridge. The bridge is a transitional stage to the described handstand and plays an important role. The bridge stand not only helps to stretch the shoulders, but also allows you to go directly to the handstand.
   • Lie on your back with your feet flat on the floor and your knees bent. At the same time, the feet should touch the buttocks.
   • Place your palms on the floor near your ears, fingers pointing down towards your shoulders.
   • Lift your hips up as much as possible, straightening your arms at the elbows as much as possible. Relax your neck by throwing your head back and down.
   • Transfer your weight to your arms so that your shoulders are above your arms and form a straight vertical line with them.
   • Move your legs slightly lower, straightening them and keeping them parallel to each other.
   • Rock back and forth. Bending your knees, transfer your body weight to them; then straighten your legs again, shifting the weight back to your hands. This will stretch your shoulders.
   • Exit the bridge stand by bending your arms and legs at the elbows and knees and gently lowering your back back to the floor.
3. 3 Strengthen the muscles in your central body. For a beautiful bridge handstand, you need to have strong abdominal, pelvic, lower back, and hip muscles. The bridge is ideal for training this muscle group, so practice it daily. Other exercises such as lifting weights, squats, and push-ups are also helpful. Pilates and yoga systems also contain many exercises that help strengthen the central muscles of the body.

Part 2 of 3: Handstand Practice

1. 1 Practice handstand. The handstand helps to strengthen the muscles, improve the figure and the sense of balance.
   • Get on all fours (using your palms and knees) on a yoga mat.
   • Lower your elbows to the floor.
   • Place the palms of your hands together, interlocking your fingers and resting the outer sides of your palms on the floor.
   • Lower the top of your head to the floor with your intertwined palms around the back of your head.
   • Straighten both legs and move your feet as close to your face as possible.
   • When doing this, try to keep your hips parallel to your shoulders.
   • Raise your right leg and then your left leg in the air.
   • You can start training near the wall, gradually moving away from it.
2. 2 Stand on your hands near the wall. Before doing a handstand over the bridge, you should practice a simple handstand. Start with a stand near the wall, using it as a support if needed.
   • Place your palms on the floor directly against the wall. In this case, you should spread them shoulder-width apart and spread your fingers to the sides.
   • Pull your legs up with your feet against the wall.
   • Press the crown of your head against the wall so that your face is facing the floor.
   • Lift your feet off the wall.
   • Make sure your arms and hips are in a straight line. This is their correct standing position.
   • Maintain a stance for as long as possible, it is good for strengthening the muscles.
3. 3 Learn to do a handstand without using a wall. After the previous steps, you are ready to do a regular handstand. If you are scared, ask a friend to help you by keeping you safe and making sure you stand up straight. Make sure that your hands, hips, and the tips of your toes form a straight vertical line, pulling the latter upward.
   • Place your palms on the floor in front of you, spreading them shoulder-width apart.
   • Raise your legs over your head, keeping your arms and hips in a straight line.
   • As with a wall stand, point your face towards the floor.Select a spot on the floor and focus on it, trying to maintain balance.
   • Stay in this position for as long as possible.
4. 4 Practice standing on the bridge. You will need this to take a handstand. It will be a little scary at first, so you can ask a friend for help.
   • Stand straight on the floor with your feet shoulder-width apart.
   • Raise your arms above your head and stretch your entire body up.
   • Begin to bend your torso backward at the lower back, bringing your hips forward and keeping your arms outstretched, touching your ears.
   • Land back in a bridge stance with your palms on the floor with your toes facing your feet.
   • As the experience increases, the feet can be put together.
   • If you need extra insurance, ask a friend to keep their hands under your lower back.
   • Exit the bridge rack, gently lowering your back to the floor.

Part 3 of 3: Taking a handstand across the bridge

1. 1 Take a bridge stand several times from a standing position. Thus, you will stretch and prepare for further actions. Follow the steps above. After warming up, follow the steps below.
2. 2 Begin by taking a bridge stand from a standing position. A bridge handstand begins with a bridge from a standing position, but then you continue the movement by lifting your legs up and standing on your hands.
   • Stand on the floor with your feet parallel to each other and shoulder-width apart.
   • Put your hands up high.
   • Begin to tilt your torso back, taking a bridge stance.
3. 3 As soon as your palms touch the floor, continue moving, lifting your legs up. At this point, you need to do two actions almost simultaneously.
   • Make sure your shoulders are over your palms. This will greatly facilitate the adoption of the stance.
   • Push off the floor with your feet, lifting your legs over your head and resting your hands on the floor.
4. 4 Straighten your arms while holding a stand on them.
   • Stretch the muscles in your central body, straightening your back and making sure your arms and hips are in a straight line.
   • Focus on a spot on the floor, trying to maintain your balance.
5. 5 Exit the handstand. To do this, lower your feet to the floor in front of you near your hands. Ta-da-da-da!

Tips

• Wear comfortable clothing that does not restrict your movements.
• Train on a yoga mat or soft surface (sand or grass) - you need a soft landing spot!
• When practicing a handstand across the bridge, always get a safety net from an adult.

Warnings

• If you have recently had any kind of injury, consult your doctor before starting exercise.
• Try to keep your balance and not fall. There is a risk of injury, such as bone fracture or severe bruising. Always have someone else on the safe side until you are firmly in position.
• Do not under any circumstances allow your arms to swing while performing the stand. If you feel yourself losing your balance, immediately lower your feet to the floor.

What do you need

• Yoga mat
• Wall
• Comfortable loose-fitting clothing
• Assistant (preferred)