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How To Learn How To Do A Handstand Yoga



Yoga Handstand Week One

Do the moves below once a day, every day.

Core Strength: Plank Hold

Start in high plank position, keeping toes tucked and shoulders and wrists in line, fingers spread out. Press into knuckles of forefingers and thumbs. Do not lock elbows.


Hold for 30 seconds. Progress to holding for 1 or 2 minutes. Challenge yourself even more by lifting the opposite leg and arm off the ground at the same time and holding it there.

Shoulder Mobility: Wall Shoulder Opener

Stand facing a wall at arm’s distance. Plant palms on the wall at face height, shoulder-width apart. Slowly drop torso, keeping palms connected; relax your head between arms and relax your shoulders.

Hold 30 seconds to 1 minute.

Handstand Prep: Crow Pose


Begin in mountain pose with feet hip-width apart and arms by sides. Sit back into chair pose with arms diagonally forward and up, biceps by ears. Maintaining this position, lift heels off the floor, shifting weight slightly forward, and flexing wrists so palms face forward. Slowly lean forward to place your palms on the floor in front of feet, either connecting knees to armpits or squeezing knees outside upper arms. Rock weight forward into palms, look forward, and lift feet off floor�hold for a second or two if you can. Lower feet back to floor and return to chair pose.

Repeat, moving from crow to chair 10 times.

Bringing It All Together How To Do A Yoga Handstand With Ari Levanael

Ari Levanael

As teacher, performer and adventurer, Ari focuses on the uniqueness of each person; the demands of both body and individuality. With a long history of yoga practice spanning over 25 years, Ari is a passionate and dedicated student of the yoga tradition. Having studied and practiced with many respected teachers worldwide including; Maty Ezraty, Bharath Shetty, Shiva Rea, Annie Carpenter, Joan Hyman, Simon Park, Nicky Knoff and Shandor Remete to name a few.


Ari is particularly adept at modifying and adapting the yoga practice for any level and is known for creative sequencing that takes students safely to new levels of exploration. With an approach to yoga that fuses breath in relationship to body movements, Ari interweaves elements of creative mandala sequencing in a style that moves between traditional and explorative, in balanced harmony with alignment principles that create a unique and fulfilling yoga experience.

Currently, Ari holds over 1,500 hours of accredited Yoga teacher-training in various styles, merging the traditional with a knowledge of gymnastics, martial arts and aerial acrobatics. Uniting yoga with these great variety of disciplines and embodying it in personal practice.

He now holds teacher trainings, retreats and workshops worldwide while mentoring the next generation of teachers.

Level 1 Handstand Progression: Quadruped Rocking


You may be thinking that feeling the balance of a handstand is going to be brutally difficult.

Not so!

We can start quite easily on our hands and knees in the quadruped position.

From here, we will simply rock forwards and backwards on our hands.

Seem familiar?


If you did the wrist mobility we described above, it’s the same motion!

Isn’t that handy?

As you are rocking back and forth, feel where the weight rests in your hands.

  • When you rock back, it sits more in the heel of your hands. 
  • When you rock forward, you’ll feel it in your knuckles and fingertips.

Where do we want it in the handstand?

Right around the knuckles.


This is a balanced spot – similar to the balance you find when standing. You don’t sit all your weight on your heels, and you don’t lean all your weight forward, gripping your toes hard into the ground, do you?

Find and feel that balance when you rock.

When should you move on to Level 2 Handstand Progression? 

Now would work!


How To Master Handstands

I am sure there are many ways you are told to practice handstands. Below is the way I learned how to do it mixed with modifications from the past 25 years.

I must say with full disclosure that I can not hold a handstand without the wall for very long. Why? Because it was never important for me to perfect it a nonsupported handstand. Holding a handstand for long periods of time was more important to me than trying to master it without the wall for support.

Being able to hold a handstand for long periods of time is a really powerful way to build stamina and inner strength. I can always hear my 70-year-old Iynengar yoga teacher chiming in the background, “We want you to be strong yogis! You need to be stronger! You can’t lay around all day in savasana, even though you want to.”

So with that in mind, once you are able to get up into a handstand, using the wall for support, see if you can stay there for one minute. And then up to two minutes.

Over time you will find that handstands get easier and easier. In the beginning, you might not even be able to stay up for 5 seconds. But give it time, and you will soon be able to do so.

Getting up and staying in a handstand for a long period of time is one part of the practice of doing a handstand that I teach. The other part of the practice is to help you build awareness of your inner core and develop strength in other areas of your body.

Have you ever seen a person float effortlessly into a handstand?

Benefits Of Handstand Pose

How to start learning yoga handstands

There are a number of benefits to this pose which include

  • Increases lower body strength and flexibility. It is also good for those who suffer from injuries or have weak legs.

  • Poses like this can be great for helping people with back injuries and pain. As you strengthen your lower body and flex your muscles, you will feel more secure about the way you move.

  • Improves balance and coordination. This is because the back, shoulders, and hips are used in order to support the balance and control that are required.

  • It gives you a chance to really stretch your muscles. There is a lot of stretching that needs to be done before these types of basic yoga poses are performed.

  • It is a great way to increase your flexibility. Many people that do these types of poses will report that they have more flexibility than they did before they started. Many people also say that they feel more relaxed when they perform yoga

  • Many people say that it can also help them focus on something other than their . These poses can be very meditative and can help a person to calm down and gain some relaxation from the activity.

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You want to slowly lower both legs together.

Squeezing your legs together and pulling the leg bones into your hips, start to slowly lower the legs together.

Practice lowering the legs to 90 degrees. And then practice keeping the legs there. As you get good at this, you will be ale to actually hold the legs there for a few seconds.

Level 6 Handstand Progression: How To Do A Handstand

We are now ready for you to try a handstand!

It’s going to come down to you slowly but surely leaving the safety of the wall.

First, just try to take one leg off the wall during your wall walk:

When you’re comfortable taking one leg off, trying switching them!

The objective is now is to switch your legs in a slow, smooth manner – one lifts off the wall while the other simultaneously moves back to the wall. 

Once you get comfortable with this, it’s time to take both legs off the wall!

BOOM! Your first handstand!

Are you doing it right?

A good way to tell would be to record your handstand practice and review it against the videos here to check your form.

Want to have an expert review your form? Check out our 1-on-1 Online Coaching Program! Our spiffy mobile app lets you send a video of your handstand directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which will have you doing handstands like Luke Skywalker in no time!

Have your Nerd Fitness Coach build you a handstands workout and check your form! Click here to learn more!

Techniques To Get You Stronger In Your Handstand

Your handstand can be one of the best teachers you will ever have. The road to finding a handstand will include fear, doubt, frustration, joy, and achievement. your yoga practice as a whole, your handstand practice can be a journey – and if you currently have a handstand practice, you already know the road …

Learn The Handstand In Yoga In 3 Weeks

How to learn handstand yoga. Why shoulder mobility and strength are key for handstands There are many ways to safely exit a handstand if your balance shifts too far over. His handstand background is gymnastics and mine is mainly yoga.

Standing forward fold not many people realize the necessity of hamstring flexibility when practicing handstand. Bring your feet together and press your legs straight, kneecaps pointing toward the ground. Do you struggle with handstand?

Take our journey to handstand and pincha. This is one of the most important skills you can learn as you develop your handstand practice, as it will allow you to safely exit any handstand without any risk of injury as you develop your balance! Whether you’re learning to ride a bike, speak a new language, or do a handstand, once a week won’t cut it.

After 10 breaths, come down and rest in uttanasana. Time to turn your life on its head. Learn how to do a handstand here are the nine moves you need to do to master handstands.

In my video series i will show you the most important basic exercises you need to do. Mit der weiternutzung der seite, stimmst du die verwendung von cookies zu. This exercise also helps you to practice kicking up into a handstand.

Read How To Create Chrome Extension Tutorial

You will learn new ways to practice one of the most challenging, and fun, yoga positions. What surprised me about the course was kyle’s approach. Whether its yoga, acrobatics or calisthenics , the handstand plays an.

They Improve Breathing Bone Health And Circulation

Being upside down will relieve the pressure on your feet and legs and stretch your diaphragm. This will cause more blood to flow to your lungs, improving your breathing and overall circulation. And since handstands are weight-bearing, they strengthen your bones which can help to prevent osteoporosis. They also strengthen your spine, shoulders, arms, and wrists.�

What Are Some Advice For Doing A Handstand Yoga

  • If you haven’t heard about it, you may not know what it is or what it involves, but it really is one of the most fun, challenging, yet simple stretches you can do to get your body in a better position to support your weight during exercise.

  • One thing that’s great about doing handstand yoga is that there are no specific positions required to be in. It is a perfect way to work out your whole body as well as your arms and legs because you can keep the focus on the outside of your body.

  • You can also use all kinds of props to help you stay balanced while you practice and if you have access to them, it can be a good workout for your back too. First of all, you will need to learn about the different positions you can get into to do the different poses. The basic positions are very similar, but some of them are quite difficult. For example, one of the most difficult positions to hold is the full handstand, but you can practice it at home with no special tools. Keep in mind that it is much harder to maintain your balance in this position than it is on other types of handstands.

  • Headstand Yoga1000×1500

    Are Handstands Good For You

    At Nerd Fitness we LOVE handstands like Eleven loves waffles.

    Here are 3 reasons why handstands rule:

    #1) Like other bodyweight training, there’s no excuse. If you have room to stand up, you have room to practice handstands.

    #2) It recruits DOZENS of muscles in your body.

    From arm strength to wrist mobility to core strength to shoulder mobility and muscular endurance, handstands do it all.

    When you are trying to balance, it makes your body work as one complete unit.

    #3) It scares you – yes, that’s a positive. We grow outside our comfort zone and for many people, just the thought of a handstand is enough to make their palms sweaty, knees weak, arms are heavy, vomi…

    …nevermind.

    The point is that the handstand is just as much of a mental challenge as it is a physical one.

    How scared do you think this guy gets on a regular basis?

    That’s Coach Jim!

    Master of the NF Fitness Universe, and our lead trainer for our Handstands Course and Nerd Fitness Coaching. You’ll be seeing a lot of him in today’s article because Jim can do handstands in his sleep.

    Things To Keep In Mind

    Handstand Tips

    If you�re just starting, work on building muscle in your body and getting used to the idea of your hips and legs being over your head.

    Find a friend or teacher who can assist you, since sometimes simply having someone stand next to you can give you the confidence to try new things.

    Being upside-down can be a bit disorienting, so it�s also nice to have someone able to provide you with clear alignment cues and help you figure out which corrections to make.

    Avoid handstand when you have:

    • any back, shoulder, or neck concerns
    • a heart condition
    • high or low blood pressure
    • any concerns with blood moving to your head
    • glaucoma

    Women who are menstruating or pregnant should avoid inversions unless practicing under the supervision of a yoga teacher.

    Level 5 Handstand Progression: How To Bail Out Of A Handstand

    As you start to get better with Wall Walks, and you practice getting closer and closer to completely vertical while upside down, there’s going to be instances where you start to “tip over.”

    In order to safely return your feet to the ground, you’re going to want to do what we call a pirouette:

    How to bail out of a handstand:

    • Get into a wall handstand.
    • Shift your weight to one arm , allowing the other arm to move.
    • Drive one leg into the wall , and lean the opposite leg forward.
    • Gravity pulls you around, and lets you lower your feet to the floor safely.

    This is one of the most important skills you can learn as you develop your handstand practice, as it will allow you to safely exit any handstand without any risk of injury as you develop your balance!

    Once you feel comfortable bailing out of a handstand, my dear rebel, it is time for Level 6!

    They Enhance Your Mood

    This last one isn’t a physical health benefit, but it will improve your life. Handstands can make you feel happier and more energetic due to the increased blood flow to the brain, and has the secondary effect of making you feel calm. This is especially true at stressful times. The stress hormone, cortisol, is when you handstand. Handstands have also been linked to relief of stress and mild depression.

    What Are The Ways To Do Handstand Yoga

  • In order to do a handstand, you must know exactly what you’re doing. It’s not just a position that you can do that will give you an amazing workout.There are a few other things you need to understand before you can start doing your own pose, and you should also be aware of the common mistakes people make. Here are some of the best ways to do handstand yoga.

  • You’re probably going to want to look into some of the other first, so that you can get a basic way to start with. Many, people who have never tried yoga before look at the poses they’re doing and assume that they’ll be able to do it just fine. This is not true.

  • You might be able to get in the right posture with some basic positions, but if you have no practice at all, you might be wasting your time trying to do these poses. As soon as you do something wrong, you’ll know exactly what you should not do. When you get into the different ways of doing a handstand, you might also learn that you don’t have to actually put anything on your hands to do it.

  • That is going to be great news for most people who have sweaty palms or some other problem that they have. It’s important to remember that the main point of doing this kind of yoga is to strengthen your body so that you’re not working it as hard as you need to. For example, if you have trouble with your knees, then you need to make sure you do handstand yoga poses that really work your whole body.

  • Level 2 Handstand Progression: Hollow Body

    The hollow body is one of the best ways to engage the midsection and stabilize the body. It will help to give your handstand a good shape.

    Do you need to master the hollow body to master the handstand?

    Not necessarily, as there are plenty of handstands out there that are a bit banana-shaped.

    But the hollow body will help you create a more efficient position.

    #1) Start by laying down a yoga or exercise mat on the ground and laying on the ground face up.

    #2) Think about pressing your lower back down into the ground and engaging your midsection like you’re coughing. You should still be able to breath!

    #3) Once the midsection is set, tuck your knees to your chest and hold your shins like you’re getting ready for a wicked cannonball.

    #4) Holding the shins will help you maintain that lower back and midsection position.

    Still feeling good? 

    Then try rocking!

    • Rock your body forward and back slightly from the upper back to the lower back, like a rocking chair. 
    • Head and feet stay off the ground. 
    • If you are stable then you should move as one unit.

    If you need more of a challenge, reach your arms by your ears, keep the knees tucked, and rock some more.

    Without the hands holding the shins, the midsection really has to keep engaged in order to give you a smooth rock.

    With any of these positions, work to rock for a full 15 seconds under control. 

    Once you can do so with arms extended, progress up to Level 3.

    How Do I Learn To Do A Handstand

    These exercises will give you a solid basis for your handstand, so that we can start with the actual handstand training. Basically, there are many ways you could learn to do a handstand, but we are going to teach you a method that works for many people, although there are many other options. You simply need to try it out, and find the way that works best for you.

    The first exercise is the handstand against the wall. Here, it is important that you are facing the wall, and do not have your back to it. The reason for this is that, in this position, you are “perfectly” aligned and there is no danger that you could hollow your back, as you would if you did your handstand with your back to the wall.

    Begin in the push-up position, and “walk” your legs slowly and controlledly up the wall, bringing your hands closer and closer to the wall, until they are approx. 5-10 cm from it. Tense your tummy and your buttocks and push up with the shoulders as hard as you can . Your hands should be placed firmly on the floor, as far apart as your shoulders, and only your toes should be in contact with the wall. As soon as you can hold this position for 15-20 seconds, you are ready to progress to the next step.

    I Want To Master A Freestanding Handstand

    Why would I want to achieve such a thing? I learned arm-balancing yoga poses after the age of 52, and each time I mastered one I felt such a thrill, that I wanted more.

    When I learned a number of arm balances, the next challenge surely had to be a handstand.

    If age has given me something I lacked when I was younger, that would be patience. So I’ve given myself plenty of time.

    My goal is to hold a freestanding handstand by the age of 60.

    I’ve been following a few different drills to build my upper body strength, but it wasn’t until I met Sheila J. Donelly, handstand coach for midlife women, on Instagram, that I really felt I could make some kind of progress.

    Jun 16, 2020 at 1:38pm PDT

    Contraindications/precautions To Perform Handstand

  • Avoid doing this asana if you are suffering from an injury or severe pain in Legs, back spine, Arms, Shoulders, and Wrist.
  • If you are suffering from the following problems or diseases, you should never practice this: Blood pressure variation , Heart diseases.
  • Not recommended for menstruating women. Pregnant women can practice this only after consultation with an expert doctor.
  • Step 1: Standing L Shape

    Learn How to Do a Handstand

    Stand about one-leg�s distance from a wall, aligned in��. Lift your right leg to hip height and straighten to place your foot flat on the wall, directly ahead of your right hip, so that the leg is parallel to the ground. Keep your foot vertical. Make sure your standing leg is directly under your left hip. You want to create a right angle between your femur bones. Reach your arms up alongside your ears, keeping them shoulder-distance apart. Finally, flex your wrists so that your palms face the ceiling as if you were doing Handstand. After 5 breaths, repeat with the left leg raised.

    Tip:?If the foot of your raised leg is higher than your hip when your standing foot is directly under its corresponding hip, move farther from the wall.

    See also�Turn Your Practice Upside Down: A Yogi�s Guide to Inversions

    Training The Handstand Kicking Up:

    • Place your hands on the mat in front of you
    • Bring one leg in closer towards your body
    • With the back leg straight, kick it up towards the ceiling
    • Keep your jumping leg parallel to the ground
    • Practice jumping and coming back down
    • The goal is to find that “sticking point” in your hops
    • Perform 3 sets of 5 reps/side

    Procedure To Do A Handstand Yoga

    Are you interested in learning about the different steps to do a handstand yoga? It is a very good exercise that can help you in improving your posture and getting your body in good alignment. In order to get the most out of this exercise, you will need to follow the instructions that are available for you.

    Training The Handstand Back Towards The Wall:

    • Place your palms on the ground roughly a foot or so from the wall
    • Step in with one leg, kick the other leg up to meet the wall
    • Bring the other leg up to the wall to meet it
    • Press the ground away from you
    • From here, bring one leg off of the wall
    • Try to find a weightlessness in the other leg on the wall
    • Slowly bring the heal off of the wall, trying to find some balance
    • Practice here for awhile without exhausting the shoulders. Remember to take a rest between sets. Choose one of the wrist exercises and perform it between sets

    Core Exercises For The Handstand Hollow Body Holds:

    • Lay on your back with your arms either overhead or down by your sides
    • Lift your arms and legs off of the ground
    • As you lift, contract y0ur abs as hard as you can, pulling them towards your spine
    • Keep your lower back pressing into the ground the whole time
    • Bring your legs as low as possible without breaking the lower back’s contact with the ground.
    • Hold for at least 3 sets / 20 seconds


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