Primary muscle group: Fullbody
Secondary muscle groups: Biceps, Triceps, Upper back, Abdominals
The wall headstand is an inverted pose that combines the benefits of the traditional headstand with the safety and support of a wall. It is an excellent option for beginners who want to familiarize themselves with the headstand pose or for people looking to strengthen their balance and flexibility.
Benefits:
- Strengthens the core, shoulders, arms, and wrists.
- Improves spinal flexibility.
- Develops balance and coordination.
Preparation:
- Find a smooth, obstacle-free wall.
- Place a mat on the floor for comfort.
- Warm up your body with mobility exercises and stretches.
Execution:
- Start in a plank position with your hands shoulder-width apart and your feet together.
- Lift your hips and walk your feet towards the wall until your heels touch it.
- Lift one leg and then the other, bending your knees to bring them towards the wall.
- Straighten your legs up one at a time, keeping your back straight and your core engaged.
- Adjust your position to find balance, supporting the base of your palms and forearms on the wall.
- Look down or close your eyes to focus.
- Hold the pose for 30 seconds to 1 minute, or as long as comfortable.
- To come down, bend your knees and lower your feet one by one until you return to the plank position.
Tips:
- Start with a short time in the pose and gradually increase the duration as you get stronger.
- Focus on keeping your back straight and your core engaged to protect your spine.
- If you lack balance, you can keep your knees slightly bent.
Variations:
- You can perform the wall headstand with one leg extended backward.
- You can also try the pose with your eyes closed to improve concentration.
Precautions:
- If you have balance problems, consult with a professional before doing this pose.
- Do not attempt the wall headstand if you are pregnant or have any medical condition that may contraindicate it.
