Handstand
Adho Mukha Vrksasana
Handstand is an advanced inversion in which you balance on your hands with your legs stacked above you. It demands strong wrists, shoulders and core, and is best learned patiently at a wall.
- Hold
- Start with 3-5 breaths against the wall, and only for as long as you feel safe
- Breathing
- Breathe steadily through your nose. Do not hold your breath, as it adds tension and makes balance harder.
In Handstand you balance upside down on your hands, with your body in one long line from wrists to toes. It feels playful and powerful, but it asks a lot of your wrists, shoulders and core, and falling is part of the learning. It comes after a thorough warm-up and is usually practised against a wall at first.
This is an advanced pose. It suits students with strong, healthy wrists and shoulders, a steady Plank and Downward-Facing Dog, and plenty of patience. Learn with a teacher if you can, practise on a non-slip mat with clear space around you, and learn how to come down safely before you try to hold. Many people spend months on the preparations.
In this guide
How to do it, step by step
- Warm up your wrists, shoulders and core thoroughly: wrist circles, Cat-Cow, Plank and Downward-Facing Dog. Clear the space around you and place your mat near a wall.
- Start in Downward-Facing Dog with your hands about 20 cm (8 in) from the wall, shoulder-width apart, fingers spread wide.
- Walk your feet in a little, so your shoulders are stacked over your wrists. Look at the floor between your hands.
- Bend your front knee and step the other leg up high behind you. Keep your arms straight and shoulders pushing up towards your ears.
- Hop off the lower foot with a small push and bring both feet up one after the other. Do not kick wildly.
- Let your heels rest on the wall. Squeeze your legs together, tighten your belly and push the floor away.
- To come down, lower one leg at a time with control, or learn to cartwheel out or tuck your knees. Rest in Child's Pose afterwards.
Benefits
- May strengthen the wrists, arms, shoulders and core.
- Can improve balance and body awareness.
- May help build confidence and focus.
- Can change your perspective and be playful and fun.
Common mistakes
- Banana back: draw your ribs in and squeeze your belly and legs so your body forms a straight line.
- Bent elbows or sinking shoulders: push the floor away and keep your arms straight.
- Hands too far from the wall or too close: start about 20 cm away and adjust as you learn.
- Rushing or kicking too hard: use a small, controlled hop and practise exits before holding.
Make it easier
- L-shaped wall handstand: walk your feet up the wall and keep your hips over your hands.
- Downward-Facing Dog with a leg lifted: builds the shoulder strength and the feeling of weight on your hands.
- Plank and Crow Pose: strengthen your wrists and core.
Go further
- Prepare with Plank, Downward-Facing Dog, Crow Pose and Headstand first to build wrist, shoulder and core strength and confidence.
- Once steady against the wall, try holding with just one heel touching, then practise balancing away from the wall with a teacher.
Questions people ask
How do I get started with Handstand as a beginner?
Begin with the preparations: Plank, Downward-Facing Dog and wrist work. Then try L-shaped walks against a wall. Learn how to come down safely before trying to hold. Practise with a teacher if possible and give yourself months rather than days.
Why does my back arch in Handstand?
An arched, banana-shaped back is common. Draw your ribs in, squeeze your belly and legs, and keep your shoulders pushing up towards your ears. Practising with a wall and a teacher or video feedback helps you feel a straighter line.
How do I protect my wrists in Handstand?
Warm up your wrists first, spread your fingers wide and press evenly through your whole palm and fingertips. Build up gradually and take rests. If your wrists hurt, stop and do the preparations instead.
Be careful
Skip Handstand if you have wrist, elbow, shoulder or neck injuries, high blood pressure, glaucoma, heart conditions, or are pregnant or menstruating. Avoid it if you feel dizzy. Always practise with a clear space and a wall, learn how to fall safely and stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
