TRX for Yoga: TRX Handstand

The TRX Suspension Trainer provides an excellent tool to scale, complement and improve your yoga practice. We’ve partnered with yoga and fitness instructor, and Under Armour Athlete Shauna Harrison to guide you in incorporating the straps into your yoga. 

 

For most people, inverted poses can be challenging and intimidating. Want to find safe progressions for learning inversions? Take our quick assessment quiz to get a personalized training plan for mastering handstands. Similar to using a wall or partner to assist you into an inverted pose, the TRX Suspension Trainer can serve as a great tool to help you to slide into an inversion and feel confident along the way. By using the following sequence built just for you, there is no doubt you will easily lift into a handstand both independently and for good!

This is also called a TRX Standing Split.  Stand facing away from the anchor point with one foot in both foot cradles.  Slowly lower your hands to the ground in front of you. You should more or less be on all fours now as you walk yourself back and slowly transition into what will begin to resemble a 3-legged Downward Facing Dog. 

 

Continue to walk your hands toward the back of the room as you play with taking the non-suspended leg off the ground and reach it toward the sky.  The leg that is suspended in the Suspension Trainer extends further toward the ceiling.  The farther back you walk, the more intense and necessary the core activation becomes.  You progress by walking your hands as far back as you can.  If you get to this point, rest assured your arms will get worked!

 

To release out of the pose, slowly walk your hands and the non-suspended leg forward towards the anchor.  Once there, carefully bring the extended leg back down to the earth and make your way back on all fours.  Once stable, remove the foot from the cradles.

 

Starting from the TRX Standing Split, press your hands strongly into the floor and drive the back heel forcefully into the foot cradles to bring the non-suspended foot off the floor.  Bend the free leg and bring the knee to the chest.  Drive the suspended-heel strongly into the foot cradles.  Squeeze the belly-button into the spine to engage the core.  

 

To come out of the progression, release the non-suspended leg back down to the ground.   Slowly begin to walk the hands and the free leg forward towards the anchor.  This will put you back on all fours.  After you regain stability, remove the foot cradles.

 

From progression 2, try lifting the non-suspended leg towards the suspended leg.  Keep tension on the straps.  Engage the core, continue to press the hands firmly into the earth.   Hold for 2-3 three breaths.  To come out of the pose, slowly lower the non-suspended leg back down to the ground.  Carefully begin to walk the hands and the non-suspended leg forwards towards the anchor.  Carefully remove the foot cradles.