手倒立是帮助我们面部抗衰，延缓衰老的最好方式之一。也是我们瑜伽练习者追求的瑜伽体式之一，但是需要小心我们常犯的错误，不然很容易伤到肩胛骨、腰椎、还有我们的手腕！

1.初学者易犯的手倒立错误练习方法2.错误原因分析3.正确的手倒立练习方法（中英文）

1.总是依靠惯性，将双腿甩向墙面

2.贴墙倒立时，双脚使劲压向墙面，来使身体直立

3.手臂用不上力，以肩胛骨来代偿，很明显看到背部肩胛骨凸出

4.双手手掌找不到抓地的感觉，手腕代偿，长时间下去，造成手腕疼痛

1.双手掌根根基不稳，也就没办法找到手掌去抓地，吸地的感觉。

2.手臂力量薄弱，不足以支撑起我们的身体，因此，想要依靠惯性，将我们的双腿摔向墙面

3.核心肌群力量不足，身体不能很好直立，则依靠双脚压紧墙面的力量来使身体保持直立，但此时，我们的身体已经不能摆正在正位位置

4.背部力量不足 手臂力量不足，倒立时，肌肉不能很好固定我们的肩关节，导致肩胛骨代偿。

>>增强稳定双臂<<

事实上，这个是最难的部分。你要学会稳定肩胛骨，再去练习手倒立。否则，你会把重量都放在手和手腕上，那样容易受伤。我们先来试试这个热身动作。

This, actually, is the hardest part. You have to learn how to engage and stabilize the shoulder girdle before you go upside down in a handstand. If you don’t do so, you are taking all your weight in your hands and wrists – yikes! Do this warm-up before practicing the handstand preps that follow.

1.拿起瑜伽砖，举过头顶。不要启动手臂的肌肉，想象它们是两条面条。保持1分钟。放开砖块，手臂放松2分钟。

Take a yoga block and hold it over your head. Don’t engage your arm muscles at all – imagine they are spaghetti noodles. Hold this for a minute. Release the block and rest your arms for a minute or two.

2.然后，双手再次举过头顶，双手用力夹砖块，手指尖向上延展。伸直手臂，想象大臂向内去找耳朵。保持在这里，手用力推砖块，保持1分钟。

Next, take your arms overhead again, and push hard with your hands into the block and reach up with your fingertips. Straighten your arms, and think about the upper arm muscles firming in towards your ears. Hold here, pushing as hard as you can with your hands into the block, for one minute.

哪个更难？当然是第二个。第二个中手臂用力的方式，就是手倒立中需要的。

Which version was more difficult? Of course the second one.Those muscles you feel working in the second version are the same ones you want to engage for handstand.

>>手倒立预备动作1<<

有些人发现这个比直接跳上去手倒立更难，可能因为这个不能用惯性跳，而需要慢慢用脚走上去，去明白手倒立的感觉。

Some people find this more challenging than handstand, probably because there is no momentum at all to help you lift up. It allows you to walk up the wall into the pose, and understand what it feels like.

1.来到下犬式，脚跟靠墙。缩短下犬式的距离，因为上去之后肩膀需要对齐手腕。弯曲膝盖，慢慢走上墙。肩膀向前移动。直到脚和臀部同高，身体呈90°。可能需要一个同伴告诉你是否到达90°。臀部在肩膀正上方。启动核心，肚脐内收，手臂外旋找耳朵，就像刚刚双手上举砖块那样。

Come into downward facing dog with your heels right against a wall. You will probably need to shorten your dog, since as you come into this your shoulders need to line up over your wrists. Bend your knees and start to walk your feet up the wall; as you do so, your shoulders will move forward. It will feel funny. You will also probably walk your feet too high – you want to make a 90 degree angle. It helps to have someone there to tell you if you’re too high or too low. Your hips will end up over your shoulders.Fine-tuning: activate your core by drawing your navel in; firm your outer arms in towards your ears, like you did with the block over your head.

2.保持核心和手臂两启动，你可以更进一步，练习单腿的手倒立，保持另外一只脚踩墙。保持几次呼吸，再换另外一只腿。

With your core and upper arms engaged, you can take this a step further; practice lifting one leg up while you keep the other foot firmly planted on the wall. Push into your hands and your foot on the wall, while you lift through the toes of your other leg. Hold for a few breaths, then switch legs.

>>手倒立预备动作2<<

接下来尝试背对墙练习手倒立。练习的时候，不要用太多的惯性，在这里，我们不用双腿都向上伸直，而是让两条腿相互垂直，找到控制的感觉，而不是利用惯性倒到墙上去。

you should not rely on momentum and kicking up to get you into the pose. This is how holes get kicked in walls. If you are controlling your lift off, there is very little momentum.

1.来到下犬式，双手离墙一个脚掌的距离。把你的下犬式距离缩短，然后抬起一条腿来到单腿的下犬，下方的腿弯曲一点，另外一条腿保持伸直抬高。

Come into downward dog with your hands a little over a foot from the wall. Shorten your dog somewhat, and then lift one leg in the air into three-legged dog. Your bottom leg becomes the launch leg. The other leg must stay lifted. Bend the launch leg knee and lift the other leg as high as you can.

2.把觉知带到弯曲的那条腿，开始蹬地让身体向上，保持抬起的腿向上。一定要有控制的。开始时不要跳太高，循序渐进。

Bring your awareness into your launch leg. Start by practicing small hop ups, while keeping the lifted leg up. These should feel very controlled. Start small, and then make your hops bigger.

3.当你越跳越高，下面的腿会抬高，上面的腿会轻微碰到墙面。如果你是有控制的，你会有那么一瞬间稳定在控制，需要核心的力量。

As your hops get bigger, your launch leg will come up higher and your lifted leg may lightly touch the wall. If you are in control, you will “catch air” and hover for a second or two in your hops. This comes from using your core.

多练习这步，会给你带来更加有控制的手倒立。

This helps you negotiate the space, and make the mind/body connection of how to come into the pose with control.

>>靠墙手倒立<<

在做完前面的准备动作之后，来到靠墙手倒立。

动作提纲

1.只是脚跟轻轻碰墙，不要把太多重量放在墙上，不要向后弯曲。

2.眼睛看双手之间。

3.下来的时候也要保持有控制，一条一条腿下来。

下来之后，不要立刻站起来，做下犬式保持5次呼吸。