Handstand Preparation

Handstand is built from the shoulders, not the legs. The wall gives the body a reference line, and the work is pressing the floor away so the shoulders stay open and the ribs stay in. Kicking up before that strength exists teaches a banana shape and a collapsed shoulder, which are hard habits to change.

To build the strength and line for Handstand by working against a wall with the shoulders open and the body straight.

1. 1Begin in Downward Facing Dog with the heels near the wall and the hands shoulder-width apart.
2. 2Walk one foot up the wall, then the other, until the hips are over the shoulders and the body forms an L-shape.
3. 3Press the floor away through the hands and draw the ribs in.
4. 4For a wall walk, continue walking the feet up and the hands closer to the wall as far as is comfortable.
5. 5Hold for 3 to 5 breaths, keeping the body in one line.
6. 6Walk the feet down slowly and rest in Child's Pose.

Instead of searching for the “correct” position, notice:

• •Hands shoulder-width apart, fingers spread, pressing evenly.
• •Elbows straight and the shoulders open, ears between the arms.
• •Ribs drawn in and the body in one line, with no banana arch.
• •Gaze between the hands.

Keep the breath steady and avoid holding it. If it shortens, come down.

Shoulders and ribs first. Sunken shoulders and flared ribs are the usual faults and they point to a lack of strength, not a lack of effort. Check the wrists too.

Reflect after practising:

• •Stay in the L-shape until it feels strong.
• •Come down at any wrist or shoulder pain.
• •Keep a mat or a blanket nearby for safe exits.

Rather than mistakes, you may notice:

• •Strengthen with Plank, Forearm Plank and Dolphin Plank.
• •Practise the exit as often as the entry.
• •Work with a teacher or spotter early.

• •Feet lower on the wall.
• •Hands on blocks.
• •Dolphin Pose for a forearm version.

• ✓Walk the feet down slowly and rest in Child's Pose.
• ✓Shake out the wrists.