Handstand

The Handstand (Adho Mukha Vrksasana) might seem like a gravity-defying circus trick, but don’t let its acrobatic flair intimidate you—this pose is a powerhouse of strength and balance.

It’s all about that perfect blend of core engagement, shoulder stability, and mental focus, making it a bucket-list move for yogis aiming to elevate their practice.

Pose details

How to do the Handstand pose

Before attempting Handstand, it’s essential to warm up with poses that engage your core, shoulders, and wrists, such as Downward-Facing Dog, Plank Pose, and Dolphin Pose.

Once you’re ready, follow these steps:

1. Start in Downward-Facing Dog. Position your hands shoulder-width apart and spread your fingers wide. Press firmly into the mat with your palms and lift your hips high, creating an inverted V shape with your body.
2. Walk your feet closer to your hands, shortening the distance between them. This will help you stack your hips over your shoulders, which is crucial for balance in Handstand.
3. Shift your weight onto your hands. Lift one leg high into the air, keeping it straight and strong. This leg will act as your leading leg for the kick-up.
4. Bend the knee of your standing leg slightly and take a few practice hops. Focus on engaging your core and keeping your gaze between your hands. These hops will help you gauge the amount of force needed to lift off the ground.
5. When you feel ready, take a more committed hop, using the momentum to lift both legs into the air. Engage your core and squeeze your inner thighs together to help stabilize your body. Point your toes and keep your legs straight.
6. Once you’re up, find your balance by pressing firmly into the mat with your hands and engaging your shoulder muscles. Keep your body in a straight line from your hands to your toes. Breathe deeply and steadily.
7. Hold the Handstand for as long as comfortable, aiming for five to ten breaths initially. With practice, you can gradually increase the duration.
8. To come down, slowly lower one leg at a time back to the mat, returning to Downward-Facing Dog. Take a moment to rest in Child’s Pose if needed.

Modifications

If Handstand feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a wall: Practice your Handstand against a wall for support. Place your hands a few inches away from the wall and kick up so your heels rest against it. This will help you build strength and confidence without the fear of falling over.
• Try L-shaped Handstand: Position yourself in a Downward Dog with your feet against the wall. Walk your feet up the wall until your body forms an L shape. This variation helps you get used to the feeling of being upside down while strengthening your shoulders and core.
• Work on your core: Strengthen your core with exercises like Plank Pose, Boat Pose, and Hollow Body Hold. A strong core is essential for maintaining balance and control in Handstand.
• Practice with a partner: Have a friend assist you by holding your legs as you kick up into Handstand. This can provide the stability you need to find your balance and build confidence.
• Focus on wrist strength: Handstands put a lot of pressure on your wrists, so it’s important to build wrist strength and flexibility. Incorporate wrist stretches and strengthening exercises into your routine to prepare your wrists for the pose.
• Break it down: Start by practicing the components of Handstand separately. Work on your shoulder strength with Dolphin Pose, and practice your kick-ups with Donkey Kicks. Breaking the pose down into smaller parts can make it more manageable and less intimidating.

Safety tips

• Warm up properly with poses like Downward Dog or Dolphin Pose to prepare your shoulders and core.
• Engage your core muscles. A strong core will help you maintain balance and protect your lower back.
• Keep your arms straight and shoulder-width apart. This alignment helps distribute your weight evenly and prevents wrist strain.
• Use a wall for support if you’re a beginner. Practicing against a wall can help you build confidence and strength.
• Avoid kicking up too forcefully. Controlled movements reduce the risk of falling and injury.
• Breathe deeply throughout the pose, and come down slowly to avoid dizziness or discomfort.

Similar yoga poses

Forearm Stand (Pincha Mayurasana)

Similar to Handstand but with the forearms on the ground, this pose offers more stability while still challenging your balance and strength.

Headstand (Sirsasana)

Often referred to as the “king of all poses,” Headstand is another inversion that builds core strength and balance, providing a different entry point into the world of inversions.

Scorpion Pose (Vrschikasana)

An advanced inversion that combines a forearm stand with a deep backbend, Scorpion Pose requires both flexibility and strength, making it a challenging progression from Handstand.

Crow Pose (Bakasana)

While not an inversion, Crow Pose is a great preparatory pose for Handstand as it builds arm strength and balance, helping you get comfortable with bearing weight on your hands.

Handstand Split (Urdhva Prasarita Eka Padasana)

A variation of Handstand where one leg is extended forward and the other back, this pose challenges your balance and flexibility even further.