{"id":3968,"date":"2022-11-08T21:37:26","date_gmt":"2022-11-09T02:37:26","guid":{"rendered":"https:\/\/atmayogamontreal.com\/?p=3968"},"modified":"2025-01-13T16:41:00","modified_gmt":"2025-01-13T21:41:00","slug":"5-trucs-pour-debuter-une-pratique-de-handstand","status":"publish","type":"post","link":"https:\/\/staging.atmayogamontreal.com\/staging_0\/5-trucs-pour-debuter-une-pratique-de-handstand\/","title":{"rendered":"5 trucs pour d\u00e9buter une pratique d&#8217;\u00e9quilibre sur les mains"},"content":{"rendered":"<h2>Introduction aux Handstand<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-3985 size-medium\" src=\"https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Arbre-200x300.jpg\" alt=\"postures d'\u00e9quilibres vers le handstand\" width=\"200\" height=\"300\" srcset=\"https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Arbre-200x300.jpg 200w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Arbre-683x1024.jpg 683w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Arbre-768x1152.jpg 768w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Arbre-1024x1536.jpg 1024w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Arbre-1365x2048.jpg 1365w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Arbre-scaled.jpg 1707w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/p>\n<p>Le handstand ou posture d\u2019\u00e9quilibre sur les mains, aussi appel\u00e9e <em>Adho Mukha Vrkasana<\/em> (du sanskrit <em>Adho Mukha<\/em> = vers le bas; <em>Vrkasana<\/em> = posture de l\u2019arbre) est la posture reine des inversions sur les mains. Souvent redout\u00e9e des yogi.nis, cette puissante <em>asana<\/em> ne serait en fait qu\u2019une variation de la posture de l\u2019Arbre\u2026\u00e0 l\u2019envers!<\/p>\n<blockquote><p>Ainsi, la pratique du handstand est une invitation \u00e0 <strong>apprivoiser l\u2019\u00e9quilibre sous un angle totalement diff\u00e9rent<\/strong>, un chemin alternatif d\u2019enracinement par les mains, o\u00f9 le jeu et le plaisir dynamisent notre perspective interne pour voir le monde sous un nouveau jour!<\/p><\/blockquote>\n<p>Aussi surprenant que cela puisse para\u00eetre, la posture d\u2019\u00e9quilibre sur les mains est consid\u00e9r\u00e9e comme une posture de base, non pas parce qu\u2019elle soit facile mais parce que toutes les inversions de Yoga sur les mains sont d\u00e9riv\u00e9es de cette posture-l\u00e0.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignleft wp-image-3969 size-medium\" src=\"https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Portrait_Harold_Atma_Handstand_09_2022_006-200x300.jpg\" alt=\"posture de handstand variation\" width=\"200\" height=\"300\" srcset=\"https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Portrait_Harold_Atma_Handstand_09_2022_006-200x300.jpg 200w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Portrait_Harold_Atma_Handstand_09_2022_006-684x1024.jpg 684w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Portrait_Harold_Atma_Handstand_09_2022_006-768x1151.jpg 768w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Portrait_Harold_Atma_Handstand_09_2022_006-1025x1536.jpg 1025w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Portrait_Harold_Atma_Handstand_09_2022_006-1367x2048.jpg 1367w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/Portrait_Harold_Atma_Handstand_09_2022_006-scaled.jpg 1709w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/p>\n<p>En effet, les handstand demandent un certain engagement dans l\u2019ensemble des muscles du corps et notamment dans la sangle abdominale et les membres sup\u00e9rieurs; cependant, le secret de ces postures d\u2019\u00e9quilibre se fait bien plus dans <strong>l\u2019alignement des os<\/strong> et la <strong>superposition des articulations sur l\u2019axe central<\/strong>, que dans une force musculaire surdimensionn\u00e9e voulant compenser ou dissimuler un manque d\u2019\u00e9quilibre r\u00e9el!<\/p>\n<p>Cela \u00e9tant dit, l\u2019\u00e9quilibre parfait n\u2019existe pas! Tout comme la Nature est en perp\u00e9tuel changement, le corps, lui aussi, doit s\u2019ajuster constamment \u00e0 sa propre transformation et \u00e0 celle de son environnement dans l\u2019instant pr\u00e9sent.<\/p>\n<p>Ainsi, les handstand sont comme un miroir de nos vies; notre corps s\u2019exprimant \u00e0 travers ses ajustements aux al\u00e9as de la vie, cherchant sans cesse son \u00e9quilibre dans le d\u00e9s\u00e9quilibre!<\/p>\n<p>&nbsp;<\/p>\n<h2><\/h2>\n<h2>Comment d\u00e9buter sa pratique de handstand en toute s\u00e9curit\u00e9?<\/h2>\n<p>&nbsp;<\/p>\n<p>Voici quelques tips:<\/p>\n<ul>\n<li><strong>\u00c9chauffement des poignets<\/strong> sur lesquels reposera le poids du corps<img decoding=\"async\" class=\"alignright wp-image-3977 size-medium\" src=\"https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/hands-200x300.jpg\" alt=\"les handstand et le soin des poignets\" width=\"200\" height=\"300\" srcset=\"https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/hands-200x300.jpg 200w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/hands-683x1024.jpg 683w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/hands-768x1152.jpg 768w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/hands-1024x1536.jpg 1024w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/hands-1365x2048.jpg 1365w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/11\/hands-scaled.jpg 1707w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/li>\n<li><strong>\u00c9chauffement des \u00e9paules<\/strong> afin de pr\u00e9parer une base solide pour que les membres sup\u00e9rieurs du corps soient en mesure de supporter le poids du bassin et des membres inf\u00e9rieurs.<\/li>\n<li><strong>Renforcement musculaire<\/strong> gr\u00e2ce \u00e0 <em>Chaturanga Dandasana<\/em> : cette transition dynamique, commun\u00e9ment appel\u00e9e \u00ab push up \u00bb, sert \u00e0 tonifier les bras et les pectoraux, tout en activant Uddhiyana Bandha, l\u2019engagement de la sangle abdominale ou core, qui sera sollicit\u00e9 lors de la posture finale.<\/li>\n<li><strong>Sauts<\/strong> pour l\u2019entr\u00e9e en handstand afin d\u2019activer la force musculaire et l\u2019\u00e9nergie du corps, et de se familiariser avec l\u2019empilement des hanches sur les \u00e9paules et les poignets, tout en franchissant la fronti\u00e8re de la peur\u2026de tomber!<\/li>\n<li><strong>Utilisation d\u2019un mur<\/strong> pour mieux comprendre l\u2019alignement des os du corps, tout en gagnant en endurance, force et stabilit\u00e9. Cette option support\u00e9e permet en plus de conscientiser la respiration et l\u2019engagement des muscles centraux avec plus de calme et clart\u00e9.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2>Vid\u00e9o: 5 trucs pour d\u00e9buter les handstands<\/h2>\n<p>Voici une vid\u00e9o o\u00f9 Harold nous explique comment appliquer ces 5 trucs essentiels \u00e0 la pratique des Handstand:<\/p>\n<p><iframe title=\"5 trucs pour d\u00e9buter une pratique de handstands, les \u00e9quilibres sur les mains.\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/li37nSKrlRo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2><\/h2>\n<p>&nbsp;<\/p>\n<h2>Bienfaits des handstand<\/h2>\n<p>&nbsp;<\/p>\n<blockquote><p>Les bienfaits des postures d\u2019\u00e9quilibre sur les mains sont tr\u00e8s nombreux et jouent un r\u00f4le tant sur le plan physique, mental que spirituel.<\/p><\/blockquote>\n<p>Ces postures sollicitent les muscles de l\u2019ensemble du corps et notamment des bras, en renfor\u00e7ant le tronc, la sangle abdominale, le milieu du dos et la ceinture scapulaire (\u00e9paules, biceps, triceps et poignets).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-3368 size-medium\" src=\"https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/03\/H5A8314-300x200.jpg\" alt=\"la satisfaction de r\u00e9alisation des handstand\" width=\"300\" height=\"200\" srcset=\"https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/03\/H5A8314-300x200.jpg 300w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/03\/H5A8314-1024x683.jpg 1024w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/03\/H5A8314-768x512.jpg 768w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/03\/H5A8314-1536x1024.jpg 1536w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/03\/H5A8314-2048x1365.jpg 2048w, https:\/\/staging.atmayogamontreal.com\/staging_0\/wp-content\/uploads\/2022\/03\/H5A8314-900x600.jpg 900w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>En plus de <strong>r\u00e9duire le stress et la d\u00e9pression<\/strong>, les handstand boostent la confiance et l\u2019estime de soi.<\/p>\n<p>Sur le plan mental, ces asanas <strong>augmentent notre capacit\u00e9 de concentration<\/strong> en recentrant l\u2019esprit et en raffinant notre proprioception.<\/p>\n<p>D\u2019un point de vue spirituel, les inversions constituent une voie d\u2019illumination et d\u2019ouverture de l\u2019esprit; le chakra couronne \u00e9tant alors \u00e0 la place du chakra racine, connect\u00e9 \u00e0 l\u2019\u00e9nergie de la Terre \u00e0 travers les mains. Inversant ainsi notre perspective interne, ces postures <strong>dynamisent l\u2019esprit<\/strong> et invitent la <strong>communion du corps avec l\u2019\u00e2me.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>En plus de produire une grande quantit\u00e9 d\u2019endorphines (aussi appel\u00e9es les \u00ab hormones du bien-\u00eatre \u00bb), Adho Mukha Vrkasana, comme toute autre posture d\u2019inversion:<\/p>\n<ul>\n<li>Augmente le flux sanguin vers le cerveau en <strong>am\u00e9liorant la clart\u00e9 de l\u2019esprit<\/strong><\/li>\n<li>Augmente le d\u00e9bit cardiaque en stimulant ainsi la <strong>sant\u00e9 cardio-vasculaire<\/strong><\/li>\n<li><strong>R\u00e9g\u00e9n\u00e8re les tissus<\/strong> dans les jambes et les visc\u00e8res<\/li>\n<li>Purifie le mental et la Conscience<\/li>\n<li>Octroie un massage des organes internes faisant pression sur le diaphragme et les poumons, ce qui facilite la <strong>d\u00e9toxification de l\u2019organisme<\/strong> par des expirations plus longues et profondes<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Si tu as appr\u00e9ci\u00e9 cet article, partage-le sur les r\u00e9seaux sociaux et laisse-nous un commentaire! \ud83d\ude42<\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Cr\u00e9dit photo: Val\u00e9rie Boulet &amp; Harold Bonneville<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Introduction aux Handstand Le handstand ou posture d\u2019\u00e9quilibre sur les mains, aussi appel\u00e9e Adho Mukha Vrkasana (du sanskrit Adho Mukha = vers le bas; Vrkasana = posture de l\u2019arbre) est&#8230;<\/p>\n","protected":false},"author":2,"featured_media":3971,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"mc4wp_mailchimp_campaign":[],"footnotes":""},"categories":[139,42],"tags":[58,68,120,121,87],"post_folder":[],"class_list":["post-3968","post","type-post","status-publish","format-standard","has-post-thumbnail","category-asana","category-yoga","tag-asana","tag-developpement-personnel","tag-handstand","tag-inversion","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v27.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Handstand: 5 trucs pour d\u00e9buter les \u00e9quilibres sur les mains<\/title>\n<meta name=\"description\" content=\"La posture d\u2019\u00e9quilibre sur les mains, aussi appel\u00e9e handstand, peut se pratiquer en toute s\u00e9curit\u00e9 dans votre pratique quotidienne.\" \/>\n<meta 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