4-Tage-Kurs

Empowering/Connecting With Ourselves As We Improve Handstands

Von Catie Foroughi

Was du lernen wirst

Handstands are fun. Training handstands , irrespective of experience level also; increases one personal sense of empowerment and belief in oneself ; expands one’s sense of what is possible; increases awareness of what is happening now; improves body connections and posture; improves mobility and strength; quietens brain activity which creates more calmness in one’s actions ; assists breathing. Clients tell me they feel empowered after handstand training. This 1st course on handstands consists of one exercise a day to improve your sense of empowerment, connection with oneself and handstands! Whether you are new to handstands or experienced these are exercises that are always helpful. This course consists of 4 exercises to help your confidence , handstands and empowerment. Day 1 covers form exercises Day 2 involves a minute plank Day 3 works the kick up Day 4 covers the tuck-up Variations are given to provide steps on the direction if you are new to this art. This course is about more than handstands. It is about the behaviours/ skills developed with each exercise that can be used when standing on two feet as well.

Catie Foroughi

Bali, Indonesia

Catie has been teaching yoga and meditation for over 15 years. For more than ten years she has trained and taught the art of handbalancing. She learned to stand on two hands as an adult so understands challenges well. She finds training handstands brings people into more joyous and connected states of being. Catie has been influenced on the...

Lektion 1

The Handstand Form

This Lesson is about understanding what our body parts are doing which can also impact our confidence and sense of self. We do this by understanding the Straight Handstand Form. For beginners this lesson teaches the positioning and engagement useful for the SHF. For more experienced these exercises are great to do regularly to ensure certain body parts don’t fall into habits which are not useful. These exercises help shoulder mobility and body form/ tone. The Straight Handstand can be considered the classic shape to learn that provides a great foundation to many possibilities. Both exercises start with you lying on your stomach arms stretched out in front of you in a handstand arms over head shape. You can imagine you are in a handstand. They lengthen your body, spine, mind! and breathing. After this exercise share how you feel in your body!

Lektion 2

The One Minute Plank

A regular plank is great for physical and mental strength and stability. A plank trains ones’ focus which is useful for many situations! It creates body/ mental tone and trains the shoulder/ lats for the handstand as well as being a great exercise for health . Variations given for different abilities and interest. In the plank we see if we can relax areas where tension isn’t needed so there is more ease . We want to do this in handstands as well so handstands become more natural and at ease! This training can be used in your communications be it with family or in business meetings. What body parts can be more relaxed and at ease? This in turn creates more ease in breathing and in joyment of life.

Lektion 3

Kicking Up To Handstand

Kicking up to handstand can be a very freeing movement. We are improving our ability to shift perspective. Learning to do this physically we can appreciate we have the ability to do it mentally. We start by seeing how close we can walk our feet to our hands with hand flat . The Kick up to Handstand involves three things 1) pushing the floor away with both hands 2) jumping with base leg 3) driving through thigh of lifting leg Eventually both legs will come up to a handstand. If you are new this might take regular practice, like many things with handstands! If you are kicking up to a wall be as close as you can with your hands to the wall which will help your form and eventually help you to balance with no wall. If you can kick up in the middle of the room try to build up first to 30 seconds then one minute. Then let me know when you have this and I can give other variations. Enjoy the movement and keep breathing! After this exercise notice your feelings , any exhilaration or happiness in yourself for giving it a go . By doing it again on other days you can notice and celebrate improvements however small. I suggest using a journal and for each day you complete this lesson write down how many kicks out of 5 were successful for each leg. Your benchmark can vary eg. managing an inch lift off from the ground, managing a L shape (one leg pointing to the ceiling and one leg parallel with the ground, kicking to a wall, freestanding, freestanding for an increased length of time etc. These examples show everyone will have different benchmarks and when these are usually successful the benchmark can be made more challenging. These are takeaway skills for learning or doing anything new.

Lektion 4

Tuck Jump To Handstand

This Tuck Jump practise shows us that with a challenge there is some step we can take to dealing with it. It could be by breathing or visualising a desired result . We are using our body to sharpen our intelligence. We work our jump pushing evenly through both hands. Try to lift the hips ! Don’t worry how much you can jump. It maybe a cm / inch or you may be getting your hips above your shoulders. For those who don’t find the tuck jump possible yet but can kick up we also work the negative tuck . The negative is coming down from a handstand in a tuck shape . Enjoy the practice / process ! Tuck jumps can be challenging! Doing the practice will improve your strength, mobility, endurance, persistence, ability to jump in life when needed!, empowerment and focus.

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