{"id":7107,"date":"2023-07-11T16:47:56","date_gmt":"2023-07-11T16:47:56","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7107"},"modified":"2023-07-11T16:47:58","modified_gmt":"2023-07-11T16:47:58","slug":"how-to-learn-to-do-a-handstand","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/how-to-learn-to-do-a-handstand\/","title":{"rendered":"\u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921 \u0915\u0930\u0928\u093e \u0915\u0948\u0938\u0947 \u0938\u0940\u0916\u0947\u0902"},"content":{"rendered":"

\u0915\u094d\u092f\u093e \u0906\u092a \u0939\u092e\u0947\u0936\u093e \u0938\u0947 \u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921 \u0915\u0930\u0928\u093e \u0938\u0940\u0916\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0925\u0947? \u092e\u0948\u0902 \u091c\u093e\u0928\u0924\u093e \u0939\u0942\u0902 \u0915\u093f \u092e\u0947\u0930\u0947 \u092a\u093e\u0938 \u0939\u0948 \u0964 \u0932\u0947\u0915\u093f\u0928 \u091c\u092c \u092e\u0948\u0902 \u090f\u0915 \u0927\u093e\u0935\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u093e \u090f\u0915 \u0938\u092d\u094d\u092f \u0938\u094d\u0924\u0930 \u0939\u0948, \u092e\u0947\u0930\u0947 \u0915\u094c\u0936\u0932 \u0938\u0902\u0924\u0941\u0932\u0928 \u0914\u0930 \u0936\u0915\u094d\u0924\u093f \u0935\u093f\u092d\u093e\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0907\u0938 \u092c\u093e\u0924 \u0915\u094b \u0938\u0902\u092c\u094b\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092a\u094d\u0930\u092f\u093e\u0938 \u092e\u0947\u0902, \u092e\u0948\u0902\u0928\u0947 \u0938\u093e\u0938 \u092f\u094b\u0917 \u0915\u0947 \u092f\u094b\u0917 \u0936\u093f\u0915\u094d\u0937\u0915 \u092c\u094d\u0930\u093f\u091f\u0928\u0940 Szafran \u0938\u0947 \u092e\u0941\u091d\u0947 \u0938\u093f\u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0939\u093e \u0915\u093f \u0907\u0938 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u092e\u0939\u093e\u0930\u0924 \u0939\u093e\u0938\u093f\u0932 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902 \u0964<\/p>

Szafran \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u090f\u0915 \u0920\u094b\u0938 \u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921 \u0916\u0940\u0902\u091a \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e \u090f\u0915 \u092e\u093e\u0928\u0938\u093f\u0915 \u0909\u092a\u0932\u092c\u094d\u0927\u093f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092f\u0939 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0939\u0948 \u0964 \u092a\u094d\u0935\u093e\u0907\u0902\u091f \u090f \u0938\u0947 \u092a\u0949\u0907\u0902\u091f \u092c\u0940 \u0924\u0915 \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u094b\u0908 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0938\u092e\u092f\u0930\u0947\u0916\u093e \u0928\u0939\u0940\u0902 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0939\u0930 \u0915\u094b\u0908 (\u0914\u0930 \u0939\u0930 \u0936\u0930\u0940\u0930) \u0905\u0932\u0917 \u0939\u0948\u0964 \u092f\u0939 \u0921\u0930\u093e\u0935\u0928\u093e \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u090f\u0915 \u091b\u094b\u091f\u0947 \u0938\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0914\u0930 \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u092d\u0940 \u0907\u0938 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092d\u092f\u093e\u0928\u0915 \u0915\u0926\u092e \u0916\u0940\u0902\u091a \u0938\u0915\u0924\u093e \u0939\u0948 \u0907\u0938\u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u093f \u0906\u092a \u0907\u0938\u0947 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>

\u0936\u0941\u0930\u0942 \u0939\u094b \u0930\u0939\u0940 \u0939\u0948<\/strong><\/p>

Szafran \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092f\u0939 \u092e\u0941\u0916\u094d\u092f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939\u094b\u0902 \u0906\u092a \u090a\u0930\u094d\u0927\u094d\u0935\u093e\u0927\u0930 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0964 \u090f\u0915 \u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921 \u090f\u0915 \u0915\u0941\u0932 \u0936\u0930\u0940\u0930 \u092e\u0941\u0926\u094d\u0930\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902, \u0915\u0932\u093e\u0908, \u092c\u093e\u0939\u094b\u0902, \u0915\u0902\u0927\u094b\u0902, \u092a\u0940\u0920, \u091b\u093e\u0924\u0940, \u092a\u0947\u091f \u0914\u0930 \u092a\u0930\u094b\u0915\u094d\u0937, \u0915\u094d\u0935\u093e\u0921, \u0939\u093f\u092a \u092b\u094d\u0932\u0947\u0915\u094d\u0938\u0930 \u0914\u0930 \u0906\u0902\u0924\u0930\u093f\u0915 \u091c\u093e\u0902\u0918\u094b\u0902 (adductors) \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0914\u0930 \u0932\u0902\u092c\u093e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940\u0964 Szafran \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u0907\u0928 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092f\u0939 \u0906\u092a \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092b\u0940 \u092e\u091c\u092c\u0942\u0924 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0917\u0932\u0947 \u091a\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0917\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0932\u0947\u0924\u093e \u0939\u0948 \u0964<\/p>

\u092a\u091f\u0930\u093e<\/strong>: \u092e\u0942\u0932 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u092e\u0939\u093e\u0930\u0924 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926, \u092a\u094d\u0932\u0948\u0902\u0915\u093f\u0902\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0947 \u0905\u0917\u094d\u0930\u092d\u0941\u091c\u093e\u0913\u0902 \u092a\u0930 \u092a\u094d\u0932\u0948\u0902\u0915\u093f\u0902\u0917 \u092f\u093e \u092c\u093e\u0930\u0940-\u092c\u093e\u0930\u0940 \u0938\u0947 \u0932\u0947\u0917 \u0932\u093f\u092b\u094d\u091f\u094b\u0902 \u091c\u0948\u0938\u0947 \u092c\u0926\u0932\u093e\u0935\u094b\u0902 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092d\u093f\u0928\u094d\u0928\u0924\u093e \u0915\u0947 2-3 \u0938\u0947\u091f \u0915\u0930\u0947\u0902, \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u094b 60 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092e \u0915\u0930\u0947\u0902\u0964<\/p>

\"Brittany
Keep your spine long and your hips high to get the most out of your Downward Facing Dog pose. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0928\u0940\u091a\u0947 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0915\u0941\u0924\u094d\u0924\u093e<\/strong>: \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0942\u0932\u094d\u0939\u0947 \u0915\u0940 \u0926\u0942\u0930\u0940 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0914\u0930 \u0928\u0940\u091a\u0947 \u0915\u0930\u094d\u0932 \u0915\u0930\u0935\u093e\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u094b \u0964 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0938\u0940\u0927\u0947 \u0939\u094b\u0928\u0947 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0915\u0932\u093e\u0908 \u0932\u0947 \u091c\u093e\u090f\u0901 \u0914\u0930 \u090f\u0915 \u092a\u0948\u0930 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0928\u0940\u091a\u0947 \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u091c\u0917\u0939 \u0906\u0917\u0947\u0964 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u093e \u0930\u0916\u0924\u0947 \u0939\u0941\u090f, \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092a\u0943\u0925\u094d\u0935\u0940 \u0938\u0947 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0938\u093f\u091f\u094d\u091c \u0915\u094b \u0938\u094d\u0925\u093e\u0928\u093e\u0902\u0924\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092f\u093e \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u090a\u092a\u0930 \u0914\u0930 \u0935\u093e\u092a\u0938 \u0939\u0935\u093e \u092e\u0947\u0902 \u0938\u094d\u0925\u093e\u0928\u093e\u0902\u0924\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0930\u0939\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u093e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0906\u092a \u092a\u0943\u0925\u094d\u0935\u0940 \u0915\u0947 \u0915\u0930\u0940\u092c \u0939\u0940\u0932\u094d\u0938 \u0926\u092c\u093e\u0928\u0947 \u0915\u0940 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0918\u0941\u091f\u0928\u094b\u0902 \u0924\u0941\u0932\u093e \u0914\u0930 \u0939\u0940\u0932\u094d\u0938 \u0909\u0920\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0915\u094d\u092f\u093e \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 sitz \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0914\u0930 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0909\u091a\u094d\u091a \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0932\u0902\u092c\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0914\u0930 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0905\u092a\u0928\u0947 \u0938\u0940\u0927\u0947 \u092c\u093e\u0939\u094b\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0905\u092a\u0928\u0940 \u091c\u093e\u0902\u0918\u094b\u0902 \u0915\u0940 \u0913\u0930 \u0935\u093e\u092a\u0938 \u092a\u094d\u0930\u0947\u0938 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0939\u0948 \u0964 \u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0907\u0938 \u0915\u0926\u092e \u092e\u0947\u0902 \u092e\u0939\u093e\u0930\u0924 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0907\u0938\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0928\u0917\u0923\u094d\u092f \u0915\u0930\u0915\u0947 \u092d\u093f\u0928\u094d\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 (\u090f\u0915 \u090f\u0921\u093c\u0940 \u0915\u094b \u091c\u092e\u0940\u0928 \u092e\u0947\u0902 \u0917\u0939\u0930\u0940 \u0926\u092c\u093e\u090f\u0902 \u0914\u0930 \u0935\u093f\u092a\u0930\u0940\u0924 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902, \u092b\u093f\u0930 \u0938\u094d\u0935\u093f\u091a \u0915\u0930\u0947\u0902\u0964<\/p>

\"Brittany
Move between the Plank and Downward Facing Dog poses to build whole-body strength and flexibility. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u092a\u094d\u0932\u0948\u0902\u0915\/\u0928\u0940\u091a\u0947 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0915\u0941\u0924\u094d\u0924\u093e \u0915\u0949\u092e\u094d\u092c\u094b<\/strong>: \u0928\u0940\u091a\u0947 \u0915\u0940 \u0913\u0930 \u0938\u0947 \u0928\u093e\u0921\u093c\u0940-\u092e\u0941\u0916\u0940 \u0915\u0941\u0924\u094d\u0924\u0947 \u0938\u0947 \u092a\u094d\u0932\u0948\u0902\u0915 \u0924\u0915\u0964 \u0905\u092a\u0928\u0947 \u092e\u0942\u0932 \u0932\u0917\u0947 \u0930\u0939\u094b \u0914\u0930 \u0905\u092a\u0928\u0940 \u0938\u093e\u0902\u0938 \u0906\u0902\u0926\u094b\u0932\u0928 \u0917\u093e\u0907\u0921-\u0924\u0916\u094d\u0924\u0947 \u092e\u0947\u0902 \u0936\u094d\u0935\u093e\u0938 \u0914\u0930 \u0928\u0940\u091a\u0947 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0915\u0941\u0924\u094d\u0924\u0947 \u092e\u0947\u0902 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0964 10 \u0915\u0947 \u0924\u0940\u0928 \u0938\u0947\u091f \u0924\u0915 \u0915\u0930\u0947\u0902\u0964<\/p>

\u0906\u0917\u0947 \u0915\u094d\u092f\u093e \u0939\u0948?<\/strong><\/p>

\u0905\u092c \u091c\u092c \u0906\u092a\u0928\u0947 \u0915\u0941\u091b \u0924\u093e\u0915\u0924 \u092c\u0928\u093e\u0908 \u0939\u0948, \u0924\u094b \u0906\u092a \u0905\u092a\u0928\u0940 \u0938\u093e\u0902\u0938\u094b\u0902 \u092a\u0930 \u091c\u094b\u0930 \u0926\u0947\u0924\u0947 \u0939\u0941\u090f \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u0915\u094b \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0947 \u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921 \u0915\u0940 \u0913\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 Szafran \u0939\u092e\u0947\u0902 \u092f\u093e\u0926 \u0926\u093f\u0932\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u093e \u0905\u0917\u0930 \u0906\u092a \u0905\u092a\u0928\u0940 \u0938\u093e\u0902\u0938 \u092a\u0915\u0921\u093c\u094b \u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u092e\u093e\u0928 \u0930\u0942\u092a \u0938\u0947 \u0905\u092a\u0928\u0947 \u0935\u091c\u0928 \u0915\u094b \u0935\u093f\u0924\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0947\u0902\u0964 \u092f\u0939\u093e\u0902 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f Szafran \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936\u0947\u0902 \u0926\u0940 \u0917\u0908 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u094b \u0936\u0940\u0930\u094d\u0937 \u092a\u0930 \u0905\u092a\u0928\u093e \u0930\u093e\u0938\u094d\u0924\u093e \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0947\u0902\u0917\u0940:<\/p>

\"Brittany
When you’re ready to get vertical, start by placing your feet against a wall. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0939\u093e\u092b \u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921<\/strong> (\u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b): \u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0926\u094b\u0928\u094b\u0902 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 (\u0915\u0942\u0932\u094d\u0939\u094b\u0902, \u0915\u0902\u0927\u094b\u0902 \u0914\u0930 \u0915\u0932\u093e\u0908 \u0938\u094d\u091f\u0948\u0915\u093f\u0902\u0917 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0915\u094b\u0930 \u0909\u0932\u091d\u093e\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0913\u0930 \u092e\u0947\u0902 \u0928\u093f\u091a\u0932\u0940 \u092a\u0938\u0932\u093f\u092f\u094b\u0902 \u0916\u0940\u0902\u091a) \u0964 \u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u090f\u0915 \u092a\u0948\u0930 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0928\u093e\u0924\u0915 \u0914\u0930 \u0926\u0942\u0938\u0930\u0947 \u092a\u0948\u0930 \u091b\u0924 \u0915\u0940 \u0913\u0930 \u092c\u0922\u093c\u093e\u092f\u093e \u0964 \u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921 \u092a\u0948\u0930 “\u092b\u094d\u0932\u0949\u0928\u094d\u091f” \u092f\u093e \u092c\u093f\u0902\u0926\u0941 \u091a\u093e\u0939\u093f\u090f\u0964 “Floint” \u091f\u0916\u0928\u0947 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 (\u0913\u0930 \u0907\u0936\u093e\u0930\u093e \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0915\u0940 \u0924\u0930\u0939) \u0932\u0947\u0915\u093f\u0928 \u0935\u093e\u092a\u0938 flexed \u0914\u0930 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u092b\u0948\u0932 \u0915\u0947 \u0938\u093e\u0925 \u0964<\/p>

\"Brittany
Next, move away from the wall and start hopping your way towards a handstand. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921 \u090f\u0932 \u0939\u0949\u092a\u094d\u0938 \u090f\u0902\u0921 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;<\/strong>(\u0926\u0940\u0935\u093e\u0930 \u0938\u0947 \u0926\u0942\u0930): \u0928\u0940\u091a\u0947 \u0915\u0941\u0924\u094d\u0924\u0947 \u092e\u0947\u0902 \u0936\u0941\u0930\u0942 \u0914\u0930 \u0915\u0942\u0932\u094d\u0939\u0947 \u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092f\u093e \u0905\u0927\u093f\u0915 \u092a\u0930 \u0939\u0935\u093e \u092e\u0947\u0902 \u090f\u0915 \u092a\u0948\u0930 \u0915\u093e \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0964 \u091c\u092e\u0940\u0928 \u0915\u094b \u0926\u093f\u092e\u093e\u0917 \u0938\u0947 \u0927\u0915\u0947\u0932\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0942\u0938\u0930\u0947 \u0932\u0917\u093e\u090f \u0917\u090f \u092a\u0948\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u0935\u093f\u0938\u094d\u0924\u093e\u0930\u093f\u0924 \u092a\u0948\u0930 \u0938\u0940\u0927\u0947 \u0909\u092a\u0930\u093f \u0928\u093e\u0935 \u091a\u093e\u0939\u093f\u090f, \u091c\u092c\u0915\u093f \u0905\u092a\u0928\u0947 \u0932\u0917\u093e\u090f \u092a\u0948\u0930 \u0939\u0935\u093e \u092e\u0947\u0902 \u0915\u0947\u0935\u0932 \u0906\u0927\u093e \u0930\u093e\u0938\u094d\u0924\u093e \u092c\u0922\u093c \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f (“\u090f\u0932” \u0906\u0915\u093e\u0930 \u092c\u0928\u093e\u0928\u0947) \u0964 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u090a\u092a\u0930 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0914\u0930 \u0915\u0932\u093e\u0908 \u0915\u0947 \u0938\u093e\u0925 \u0932\u093e\u0907\u0928 \u092e\u0947\u0902 \u0924\u0948\u0930\u0928\u0947 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u090a\u092a\u0930 hopping \u0915\u0947 \u092c\u093e\u0926, \u0938\u0939\u0940 \u0935\u093e\u092a\u0938 \u090f\u0915 \u0939\u0940 \u0932\u0917\u093e\u090f \u092a\u0948\u0930 \u092a\u0930 \u0928\u0940\u091a\u0947 \u0906\u0913-\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u092e\u0927\u094d\u092f \u0939\u0935\u093e \u0938\u094d\u0935\u093f\u091a \u0928\u0939\u0940\u0902 \u0939\u0948 (\u092f\u0939 \u0905\u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928\u0924\u093e \u0939\u0948) \u0964 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u0948\u0930 \u092a\u0930 \u092a\u093e\u0902\u091a \u090f\u0932 \u0939\u0949\u092a\u094d\u0938 \u0915\u0947 2 \u0938\u0947\u091f \u0915\u0930\u0947\u0902\u0964<\/p>

\u091c\u093e\u0928\u093f\u090f \u0915\u0948\u0938\u0947 \u0917\u093f\u0930\u0928\u093e \u0939\u0948<\/strong><\/p>

Szafran says that knowing how to mindfully fall out of a handstand as is necessary as learning how to hit one. The key, she says, is to protect your head and neck and don’t bend your arms. Slightly turn\/twist off to one side, depending on which way you fall. If your legs fall over your head, keep your muscles engaged and palms pressing into the ground. Your arms will naturally bend as you fall into wheel before settling down onto your back. “Don’t let fear get in the way and cause your body to crumple,” said Szafran. “Stay aware, engaged and confident.”<\/p>

\"Brittany
Make sure you know how to fall safely before you commit to trying a handstand. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u090f\u0915 \u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921 \u092e\u093e\u0930\u094b<\/strong><\/p>

\u0909\u092a\u0930\u094b\u0915\u094d\u0924 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0914\u0930 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0915\u093f \u0906\u092a \u092e\u093e\u0928\u0938\u093f\u0915 \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u0917\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902, \u0905\u092a\u0928\u0947 \u0932\u0917\u093e\u090f \u0939\u0941\u090f \u092a\u0948\u0930 \u0915\u0947 \u090a\u092a\u0930 \u0932\u093e\u0928\u0947 \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0947 \u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921 \u090f\u0932 \u0939\u0949\u092a\u094d\u0938 \u0915\u094b \u0905\u0917\u0932\u0947 \u0938\u094d\u0924\u0930 \u0924\u0915 \u0932\u0947 \u091c\u093e\u090f\u0902\u0964 \u0915\u094c\u0936\u0932 \u092e\u0947\u0902 \u092e\u0939\u093e\u0930\u0924 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0928 \u091a\u0930\u0923\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0947\u0902:<\/p>

  • Press deeply into the earth with your palms, spreading your fingertips wide to grip the ground.<\/li>
  • Engage your core by drawing your front low ribs in toward your spine.<\/li>
  • Engage your quads, draw your legs together, and lengthen all the way through your toes (pointing or flointing).<\/li>
  • Make sure your entire body is stacked \u2014 wrists, shoulders, hips, quads, legs.<\/li>
  • Making small, gentle movements; you might shift back and forth on your palms to find your sweet spot to equally distribute your weight.<\/li>
  • Start by keeping your gaze down at the ground. With practice, you can work towards looking forward in the direction your body is facing,<\/li>
  • Keep breathing and enjoy your new perspective!<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"

    \u0915\u094d\u092f\u093e \u0906\u092a \u0939\u092e\u0947\u0936\u093e \u0938\u0947 \u0939\u0948\u0902\u0921\u0938\u094d\u091f\u0948\u0902\u0921 \u0915\u0930\u0928\u093e \u0938\u0940\u0916\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0925\u0947? \u092e\u0948\u0902 \u091c\u093e\u0928\u0924\u093e \u0939\u0942\u0902 \u0915\u093f \u092e\u0947\u0930\u0947 \u092a\u093e\u0938 \u0939\u0948 \u0964 \u0932\u0947\u0915\u093f\u0928 \u091c\u092c \u092e\u0948\u0902 […]<\/p>\n","protected":false},"author":2,"featured_media":7108,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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