Beginner's Guide to Upside Down Exercises

This tutorial is designed to assist those who have never been on their hands or who wish to try but feel apprehensive about going upside down. The following exercises will help you build confidence and strength gradually.

1. Wall Walks

Objective: Gain spatial awareness and build shoulder strength.

• Begin in a push-up position facing a wall.

• Walk your feet up the wall while simultaneously walking your hands closer to the wall.

• Stop when your body is in a straight line from your hands to your feet.

• Hold this position for a few seconds and gently walk back down.

2. Frog Stand

Objective: Develop balance and control.

• Start in a squat with your feet shoulder-width apart.

• Place your hands on the ground in front of you, shoulder-width apart.

• Tuck your knees against the backs of your arms and shift your weight forward.

• Lift your feet off the ground and hold for a few seconds. Focus on balancing your body weight.

3. Handstand Against a Wall

Objective: Familiarise yourself with the inverted position.

• Stand a few feet from a wall and kick up gently, landing your feet against the wall.

• Keep your body straight and your arms engaged.

• Hold the position for as long as you feel comfortable. Aim for a few seconds at first, gradually increasing your time.

4. Crow Pose

Objective: Enhance your sense of balance and strengthen your core.

• Begin in a squat position with your feet together.

• Place your hands on the ground in front of you, shoulder-width apart.

• Lean forward, allowing your knees to rest on your upper arms.

• Lift your feet off the ground while maintaining balance.

5. Tuck Holds

Objective: Build strength and stability.

• Start in a seated position with your knees pulled towards your chest and your hands on the ground behind you.

• Lean back slightly and lift your feet off the ground while holding your knees in.

• Hold this position for several seconds, focusing on your balance.

Tips for Progress

• Practice Regularly: Consistent practice will help you become more comfortable with the movements.

• Listen to Your Body: If you experience discomfort or pain, take a step back and assess your form.

• Stay Patient: Progress may be slow, but each small step forward is important.

Stick with these exercises until you feel more at ease. Over time, your fear will diminish as you build strength and confidence. Enjoy the process and celebrate your achievements along the way.