Over the last year I have spent what amounts to countless hours researching handstands for tips and tricks that may prove helpful to my practice. The deeper I dug, the more I realized there are many different schools of thought and techniques depending upon the discipline. For example, in gymnastics, handstands are often used as a resting pose before transitioning to something else. Everything I have learned thus far has no doubt shaped my practice invaluably as I find myself at times pulling bits and pieces from every genre. With all that in mind, below I will outline some of these handstand variations by discipline. I do hope you find all the information herein both useful and inspiring in order to mold your own technique based on your own personal goals.
Gymnastics
As mentioned above, gymnasts most often utilize handstand as a transitionary staple within a larger routine. Although there are two primary styles of handstand in gymnastics, the straight leg and curved back, the curved back was originally most dominant given it allows for better control over balance. Over time, however, aesthetic appeal began to outweigh function making a straighter handstand more desirable in modern practice. In addition, functionally straighter form allows for harder and more complex gymnastic skills to be performed making it ideal in competitive sport. Regardless, handstands used in gymnastics do, however, share a few common universal characteristics including straight arms, straight legs held together, and pointed toes. Hand width also tends to be wider than shoulder width, especially when performed on rings or parallel bars. This doesn’t affect the gymnast’s performance, however, given handstands are typically only held for a short periods of time.
Circus Arts
Much the opposite of gymnastics, an explosive display of athleticism, handstand plays a more stationary role in circus arts as performers execute their hand balancing skills often elevated on canes or some other surface in view of their audience. In this way, given handstands are often maintained for longer durations, than say gymnastics, their technique tends to be more efficient. For instance, performers tend to keep their hands closer to each other in order to stack their shoulders over their hands for greater longevity. They also keep their eyes looking down for more visual sense.
Breakdance
Handstands are also very common in breakdancing and other forms of acrobatic dance, but unlike every other discipline mentioned herein, break-dancers hold a very loose mentality when it comes to handstand form. Really, anything goes. Most often handstands are used in what are referred to as complex freezes in the midst of greater movements. Legs are often bent, shoulders closed, with head facing in any and every direction. Overall, the goal is essentially the opposite of most other disciplines in that the focus is in creating the most interesting shapes imaginable, rather than maintaining a ‘perfect’ form.
Capoeira
Similar to breakdancing, handstand in Capoeira tends to be more artistic than other disciplines given Capoeira is by its nature a hybrid between dance and martial arts. While it is used as a demonstration of balance and control, it is much more dynamic and glamorous. Given Capoeira is a partner based competition, there is always emphasis on looking straight ahead to keep an eye on one’s opponent at all times making head position ever important. For this reason, participants often maintain a very neutral head position directly between the arms.
Yoga
Handstands can take a very practical role in Yoga as they, along with other inversions, are a great way to strengthen the upper body including arms, shoulders, core and more. Practicing handstands is also a great way to cultivate balancing skills which are useful for all other poses. But larger than that, yoga in general is very much focused on the development of both inner as well outer strength. A symbiosis of mind, body, and spirit as movements are carefully crafted and executed. With that in mind, handstands are typically performed in a more relaxed state when compared to other disciplines, as practitioners aim to achieve harmony between internal and external balance. In this way, the exercise becomes almost a meditation in a sense, turning all perspective on its head, pun intended.
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