About 6 years ago, I started a training method for learning how to walk on your hands called HSP 12 Steps. For most of people, handstand walking is not easy to do. People don’t even think about it in their whole lives. I was one of them until I started HSP 12 Steps. It took me around 12 months to be able to walk 50 steps on my hands. Then I stopped practicing for a while. Recently I felt I wanted to start doing the training again.
Actually, I wanted it in a better way because I was sure that doing HSP 12 Steps would bring me a positive and passionate mind to change my life. One morning, I realized this training is really great for helping me be healthier and feel better. I’d love to share this training with many people who want to make a change in their life. That’s why I wrote this post.
– Step#1: Push-ups (70 for men, 50 for women)
- Tip #1: Move slowly to strengthen your muscles.
- Tip #2: Try 3 sets of push-ups continuously with a short stretching break between each set.
- Tip #3: Alternate push-ups with lower body (abdomen & legs) strengthening exercises every other day.
– Step#2: Hold a forward & backward ‘Bridge’ posture (5 min for men, 3 min for women)
- Tip #1: Make a plow posture before and after.
- Tip #2: Do neck exercises before and after.
- Tip #3: Supplement with Tricep exercises using a chair.
– Step#3: Bridge Push-ups (40 for men, 30 for women)
- Tip #1: Do Hand-gripper Exercise.
- Tip #2: Do wrist-strengthening exercises by using weights or other tools.
- Tip #3: Try 3 sets of Bridge push-ups continuously with short stretching breaks in between.
– Step#4: Headstand without wall (2 min for men, 1 min for women)
- Tip#1: Two postures are possible: lower arms on the floor or palms on the floor. It’s safer to do this exercise on mat.
- Tip#2: If you lose your balance, tuck in your neck and roll to the ground.
- Tip#3: Do rolling backward & forward exercise before and after.
- Tip#4: Practice doing a headstand against the wall.
- Tip#5: As a supplementary exercise, lie on you back and do leg lifts with your legs straight to strengthen your core muscles.
– Step#5: Handstand Pushups against a wall (50 for men, 30 for women)
- Tip#1: Strengthen wrists by using weights or rubber bands.
– Step#6: Headstand without wall ( 3 min for men, 2 min for women)
- Tip#1: This is same as step#4, but for a longer time.
- Tip#2: When you lose your balance, bend neck and roll back.
– Step#7: Hold Handstand against a wall (1 min 30 sec for men, 1 min for women)
- Tip #1: Practice breathing comfortably.
- Tip #2: Increase the amount of time you hold it little by little.
– Step#8: Deep Handstand push-ups against a wall (5 for men, 3 for women)
– Step#9: Handstand walking against a wall (100 for men, 80 for women)
- Tip #1: Move hips naturally left and right in your own rhythm.
- Tip #2: When your body center moves to one side, lift up your arm on the other side lightly.
– Step#10: Handstand against a wall then step to & from wall (10 for men, 10 for women)
– Step#11: Handstand walking without a wall (15 steps for men, 10 steps )
– Step#12: Handstand walking without a wall (50 steps for men, 36 steps )
I think just 30 minutes per day will be enough for most people to reach step 12 within one year. I will post my video clip of handstand walking on Bell Rock soon. Thank you to Ilchi Lee for creating this great training method. He said, “The HSP 12 steps is devotion and love to yourself. This revives everything.” I wish for all of you to get HSP! (Health, Smile, Peace) through this training.