Handstand supported-balance
Once a fundamental understanding of 'alignment' and structural awareness in straight-line and tuck forms and a foundational capacity for holding in inversion has been developed, the ongoing work of "finding" balance can commence. Whilst for those with existing experience in inversion (whether static or dynamic) may be able to productively commence both 'Handstand alignment, 'Supported alignment' and 'Supported-balance' contexts all at the same time, it is recommended that the beginner (or those with little experience in structural alignment for the handstand) spend some months developing experience in the first two areas of practice before embarking on supported-balance development.
Ultimately, the work of these contexts is bringing a particular structure to balance, and if that structure is suboptimal then so will be the practice (e.g. poor force-transfer from the hands/shoulders to affect balance). Further, as your alignment will develop continually over time this means that there is a constant recalibration of the balance mechanisms (i.e. adjusting to the changing form), and if you learn to balance initially with poor alignment (e.g. 'closed' shoulders & arching lumbar-spine/"banana"), then your embodied mechanisms for balancing will have to change much more over time in an ongoing process of calibration & re-calibration.
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Back to wall 'head-in' HS line and 'heel-pull' drill
THE WHAT & HOW:
With regards to form, the 'head-in' position is essentially one in which the head is "tucked" in MAXIMALLY between the shoulders (chin-to-chest) and line of sight is changes from being fixed on the floor, to being fixed on the FEET. In the first instance, this change of head posit... -
Wall-facing handstand 'Toe-pull'
THE WHAT:
The wall-facing handstand 'toe-pull' is a staple in refining the point of balance in the straight-line handstand, one which is never really maintained for more than a few seconds, but rather FOUGHT for (a constant act of balancing & RE-balancing) during every moment of the hold. Profici... -
Back-to-wall Tuck HS hold & 'toe-pull'
THE WHAT & EXECUTION:
A back-to-wall support tool for developing conditioning & balance in the tuck-handstand position. Seen firstly is the HOLD which should be primarily used used for developing conditioning (i.e. sustaining the form with a maximal PUSH throughout).Stick with holding ONLY unti...
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Back-to-wall handstand 'Heel-pull'
THE WHAT:
As with the 'Back-to-wall handstand line', the back-to-wall 'Heel-pull' context carries an increased danger of maintaining a suboptimal straight line (namely arching in the back in an undesirable 'banana' form), and yet still managing to fulfil the context of supported-balance.For thi...
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Wall-facing handstand (sagittal) 'scissors'
THE WHAT:
A fundamental drill for developing handstand balance experience in a wall-facing context. Be mindful - as "splitting" the legs is prone to elicit undesirable extension (i.e. leading to the ribs "flaring" up and arching in the lower-back), an even stronger effort to keep the "ribs down!"... -
Back-to-wall (B2W) handstand (sagittal) 'scissors'
THE WHAT:
A fundamental drill for developing handstand balance experience in a back-to-wall context. Be mindful – as B2W contexts & "splitting" the legs are prone to elicit undesirable extension (i.e. leading to the ribs "flaring" up and arching in the lower-back), an even stronger effort to keep... -
Back to wall (B2W) head-in tuck-HS
THE WHAT:
Another 'head-in' HS context for developing proprioception as well as awareness of & neural drive in the upper-back/lower-trap muscles during HS. Whilst the former helps build your HS practice laterally, the latter leads to better efficiency (the back-muscles tire less easily than the s... -
Chest-supported handstand
THE WHAT:
This context serves as a 'novel' supported-balance drill as its optimal execution very much depends on the setup (how well you establish your shoulder-strucure as well as the chest-supporting surface used) and your mobility (if front-folding mobility is restricted, this can simply make ...
