tips for a more controlled headstand?

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tips for a more controlled headstand?

Posted by vamp79 on April 21, 2011 at 5:47 pm

Hi ladies! My headstand is not terrible but I would love to go into it without having to use ANY momentum. When I try to open my legs and pull them up they don't go anywhere : (. Is there another move that will help with this one?

pegasusaerialfitness replied 13 years, 8 months ago 7 Members · 12 Replies
12 Replies

Later

Member
April 21, 2011 at 5:57 pm

Hey there, when i first started doing forearm head stands I used two methods to build up my ab strength. The first was when I could only use momentum to get up into it, I would control my way back down. I would put my legs into the position they would be in if I was lifting up into it but rather I would see how far I could get my legs down with out falling. Do you know what I mean. After I started getting better at doing this i would get into position for a forearm stand lift but instead of trying to V my way up I would bend at the knees, lift my legs with my abs and then straighten my legs after I was past the initial lifting point. Now I am able to do a forearm lift with no momentum what so ever. I hope you get what I mean if not let me know and I will post a video showing you what I mean
vamp79

Member
April 21, 2011 at 6:15 pm

thanks!! I already do the negatives and they are more controlled than before. I guess I will keep doing that and eventually work on the next step that you mentioned.
Later

Member
April 21, 2011 at 6:32 pm

Hey vamp79, i am as we speak uploading a video for you to show you exactly what I mean! I hope this has helped!!!!

It is processing as i type!
vamp79

Member
April 21, 2011 at 7:33 pm

Awesome! I will check it out as soon as I can get on my computer. Can’t watch sv videos on my phone.
Later

Member
April 21, 2011 at 8:05 pm

haha okay, for what ever reason it is taking forever to upload. Hope you get to watch it!
heathalynne

Member
April 21, 2011 at 9:07 pm

Crazy as it sounds… you actually don’t need ab strength for controlled headstand. A yogi once taught me this lift trick. Get into headstand position, head and spine straight, hands clasped behind your head. Your elbows should forearm length apart.

Make your legs straight in front of you, side by side. Tip toe walk towards your face, keep walking and walking, till you feel a NATURAL lift. Your legs should go up without any momentum. The rest is balance.
lilblondie

Member
April 22, 2011 at 12:05 am

^ it does take a lot of hamstring flexibility though! 🙂 and though you may not notice, you do use your core for balance.

Also, I can only lift if I DON’T hold onto the base of the pole. I know a lot of ladies learn headstsnds grabbing the pole. So make sure to try it NEAR the pole or a wall, not holding it!
Shellectra

Member
April 22, 2011 at 3:22 am

I'm loving my headstands lately!! I'm trying to get them without a pole so working on going up with minimal momentum and holding at the top, it's so much fun balancing without the pole on my butt! I also like coming down as slow and controlled as I can as savy said
amy

Member
April 22, 2011 at 8:27 am

great advice here ladies– if you are working on controlling the descent (the negative) make sure that you round your back to engage your abs as you bring your legs down– a lot of times when you're in headstand, your back is arched, and you can't use your muscles if they're in that position! engage your abs, scoop your belly, and focus on rotating just your thighs in your hips sockets to get the tops of your feet down to the ground.
vamp79

Member
April 22, 2011 at 9:31 am

Thanks ladies. I tried to do it close to a wall this morning and I definitely can’t get up without kicking yet so I will be working on the negatives only for now. Thanks for the video savy! I can’t wait to get stronger so I can try lifting with legs bent.
Later

Member
April 22, 2011 at 10:12 am

Good luck vamp! Btw i have the video on my YouTube. My page is “thesavypoleowner” if u want to check it out again =) enjoy your head stands!
pegasusaerialfitness

Member
April 22, 2011 at 6:43 pm

I learned my headstands and handstands this way…for the headstand bring your feet as far apart as you can, make sure your back is on the pole, as you laterly (turn out) your legs and feet lift and press the back of your head into the pole to anchor yourself. Imagine that you are unrolling the spine up the pole as you "extend" your back up the pole.

For the handstand you need to be away from the pole farther then you would think. Turn your hands sideways, fingers pointed away from your head. Place you feet very far apart. Bend down and put your back on the pole, go up onto your toes and press your head into the pole. Make sure you are really pushing through your should girdle..press yourself towards the pole. Try it on the wall first. Practice regular handstands to make sure you have enough shoulder strength for this move. Also make sure your floor is not slippery so that your hands don't slide away from pole.