Double Stag Handstand

balance

DOUBLE STAG HANDSTAND

Cultivating confidence is a non-negotiable when it comes to implementing a handstand practice. If handstands seem insurmountable even to consider, don’t fret; there might be an easier option. Easier? Really? Yes! 

Ok, from appearances alone, this option may still appear inconceivable, but the “easier option” of Double Stag Handstand may be that variation of an inversion that offers us the fortitude to continue on the journey towards Straight-Back Handstand.

Of course, we are all individuals, so the opposite may be true for any one of us. If we’re in a position where neither Double Stag Handstand nor Straight-Back are a part of our practice, today’s video will outline some reasons why exploring this option first may be our ticket to success in ultimately conquering both variations over time.  

In addition, understanding that Double Stag Handstand incorporates more of a backbend position than Straight-Back will keep us on the right track.

chromatic yoga 15 hour immersion

10-DAY HANDSTAND PROGRAM

REGISTRATION NOW OPEN

  • Safe, systematic, and effective
  • 10-day training plan with guided daily tutorials
  • 2 livestream workshops: Replays are automatically included if you cannot attend live
  • Learn the most anatomically aligned and efficient handstand
  • Acrobatic training skills made easy and accessible for regular people
  • All levels appropriate
  • Build YOUR handstand, honoring your body and its unique strengths and challenges
  • No experience required
  • Variations for all levels, from 0 experience to professional hand balancers
  • BONUS: Zoom meeting (available to waitlist members only for the first 24 hours of registration opening): On Day 3, we will meet on Zoom for group coaching and personalized feedback!
  • SPACE IS LIMITED FOR THIS TRAINING TO PROVIDE THE BEST SUPPORT POSSIBLE

SHOULDER PREPARATION

One of the most valuable lessons we learn along the track of preparing for an ambitious posture like Double Stag Handstand is how to dial back and prepare appropriately. 

 Here are 2 ways to prepare the shoulders:

Child’s Pose

Matt’s demonstration in the video outlines the importance of lifting the armpits up to make sure that the head of the humerus isn’t pinching into the acromion process, a bony projection on the shoulder blade. This will help to reduce the possibility of shoulder impingement.

Anahatasana Against a Wall

We can progress this patterning in our bodies by practicing the lift of the armpits at a wall in Anahatasana. In both Child’s Pose and Anahatasana, it can be common to drop into the posture by allowing the chest to fall through without lifting the armpits and activating the muscles of the shoulders, but it’s imperative that we strengthen the shoulder muscles before attempting to go upside down. 

WATCH THE VIDEO

DOUBLE STAG HANDSTAND: IS IT EASIER THAN A STRAIGHT-BACK HANDSTAND?

GROUNDWORK FOR THE LEGS AND SPINE

The chest moving ahead of the arms is important for the backbend quality Double Stag Handstand requires, but we also need to create the increased flexibility for deeper extension in the hips and spine.

Here are 2 variations of Low Lunge: 

Low Lunge With a Side Bend 

When practicing with Matt, we become very familiar with drawing the feet towards one another in postures like Low Lunge. This action creates a facilitated stretch. The strengthening aspect of this technique results in increased flexibility. The additional side bend and backbend encourage the lengthening required for the spine, even though the amount of backbend in Double Stag Handstand is not as extensive as in some other heart openers.

Anjaneyasana Preparation With Cactus Arms

Here, we develop the use of the transversus abdominis while training the backbend. In the video, you’ll see how Matt teaches us how to avoid compression in the spine.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program
  • SPRING ENROLLMENT OPEN! Training begins June 1

3 POSTURES TO FURTHER THE FOUNDATION

Double Stag Legs in Shoulderstand

This is a nice way to practice the positioning of the legs for the counterbalance in Double Stag Handstand. This counterbalance is arguably why it may be easier to access the ability to balance in a handstand.  

Double Stag Headstand

Here’s where we start to put a few of the foundations to the test. In the video, Matt emphasizes that keeping the leg that is on the same side as the front body a little lower will help to maintain a more optimal pelvic position. The strengthening of hip flexion and extension is valuable in this negotiation of balance.

Double Stag Forearm Stand

There’s a short demonstration in the video of this variation. This option is potentially more challenging due to the “tightness” required in the shoulders and the increased requirement of activation in the body for balance.  

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

  • Get 500 hour certified
  • Learn anatomy, biomechanics, asana techniques
  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang
  • SPRING ENROLLMENT OPEN! Training begins June 1

STRAIGHT-BACK VERSUS STAG HANDSTAND

Last week’s blog delves into the position of the pelvis for Straight-Back Handstand (posterior tilt). Due to the backbend quality of Double Stag Handstand, the opposite is true (anterior tilt of the pelvis). The positioning of the legs in Double Stag offers a broader body shape for counter balance and therefore more room for play and negotiation. Attempting to stay completely vertical in Straight-Back leaves us more vulnerable to favouring a lean to one side and potentially losing balance more easily. No matter what, it still comes down to our own individual experience.

Preparation for Double Stag may not be glamorous, but that’s not what it’s about. What’s truly glamorous are the benefits of a deeper understanding of our bodies and the strength and longevity we foster.

You can still register to embark on a journey of a deeper understanding of your body and its potential in Matt’s 10-Day Handstand Program.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Videos Extracted From: Inversion Immersion

0 Comments

Submit a Comment

lotus pose online yoga classes

ONLINE ANATOMY COURSE

  • Accessible, exciting, and easy to learn
  • Anatomy and biomechanics for yoga
  • Appropriate for both teachers and students
  • Learn joint alignment vs pose alignment
  • Demystify yoga poses and transitions
  • Release aches and pains
  • Learn how to avoid common injuries
  • Caters to all levels with modifications and props
  • 20 hours Continued Education Credits with Yoga Alliance
  • 20 hours toward Chromatic Yoga Certification and 300 Hour
  • Lifetime access

Continue Learning

Hip Opening Without Knee Pain

Hip Opening Without Knee Pain

Hip Opening Without Knee Painhip mobilityHIP OPENING WITHOUT KNEE PAIN "Hip opening” in a yoga class just sounds glorious if we feel confined or constricted in this area of the body and our intention is to transform this experience. The term may not sound glorious,...

read more
Strengthen Your Ankles

Strengthen Your Ankles

Strengthen Your Anklesfoot healthSTRENGTHEN YOUR ANKLES Our feet are the foundation of our bodies. Placing great emphasis on creating ankle stability and mobility during our asana practice should be obvious; unfortunately, this is not always the case. Maintaining a...

read more
Yoga Props & Your Practice

Yoga Props & Your Practice

Yoga Props and Your PracticealignmentYOGA PROPS AND YOUR PRACTICE When it comes to incorporating yoga props into our yoga practice, we can take 1 of 2 paths. We either subscribe to the notion that if we use props, we are somehow “less capable” than others in the...

read more
Titibhasana Techniques

Titibhasana Techniques

Titibhasana Techniquesfirefly poseTITIBHASANA TECHNIQUES There are some general rules to follow when executing arm balance postures. To find optimal balance, most require us not to shy away from leaning forward. They also demand a considerable degree of upper body...

read more
Air Line Activation

Air Line Activation

Air Line Activationback strengthAIR LINE ACTIVATION Finding ways to effectively strengthen the back in our yoga practice can be a challenge. If our goal is to cultivate strength in this area of the body, we must understand that it requires more than just adding...

read more
Accelerated Handstand Development

Accelerated Handstand Development

Accelerated Handstand DevelopmentinversionACCELERATED HANDSTAND DEVELOPMENT Accelerating the process of achieving a goal comes from consistent practice, but it also depends heavily on the information and knowledge we’ve acquired.   Whether a handstand is part of our...

read more

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

Thank you! check your email for your free training and be sure to put matt@theyogimatt.com in your VIP or drag emails from me from your spam or "promotions" folder to your Inbox folder. This is where you will receive your FREE videos!

Pin It on Pinterest

Share This!

Hey. thank you for reading. If this is helpful please share it!

Shares