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Handstand Prep For Beginners

April 03, 2015 2 min read

If you are absolutely new to the world of handstands, here are some poses that will get you used to having blood rushing to your head, develop some strength, and set you on your quest to be on your hands. *Note: Proceed at your own risk. Honor your body where it's at. If you have problems with your blood pressure, wrists, shoulder or neck injuries, please check with your doctor to see if handstands are right for you.   Downward facing dog:


  1. From standing, bend over and place your hands shoulder distance apart.
  2. Step your feet back into plank position.
  3. Lift your hips toward the ceiling by pressing your hands into the ground until your body makes an inverted V.
  4. Your heels may or may not touch the ground. Just make sure to keep your shoulders and back strong by continuing to press into the ground.
  5. Engage your core.
  6. Hold for as long as you can while taking full, steady breaths.
  7. Rest in child's pose before standing upright.
*Don't skimp on this one! Downward dog will begin to set the foundational strength needed for handstands.   3 legged downward facing dog:


  1. From downward facing dog, lift your right leg out and up.
  2. Try to keep your hips square.
  3. Hold for as long as you can while taking full, steady breaths.
  4. Repeat for the opposite leg.
  5. Rest in child's pose before standing upright.
  Wall L- stand:


  • Sit on the floor facing the wall with feet touching the wall. Where your hips are is roughly the place where your hands will be placed in the next step.
  • Face away from the wall and get into downward dog, with hands shoulder width apart and wrists in line with your shoulders.
  • Press through to your fingertips to distribute the weight away from your wrists.
  • Walk your feet up the wall until you are able to stack your hips over your shoulders.
  • Engage your core, breathe steadily, and gaze slightly past, and in between, your fingertips.
  • Come down by carefully walking your feet down the wall.
  • Rest in child's pose to equalize the blood flow before standing upright.
  One legged wall L-stand:


    • Follow the same instructions as in wall L-stand, but now raise one leg to vertical so that it lines up with your body.
    • Engage your quads in your raised leg and engage your core, breathe steadily, and gaze slightly past, and in between, your fingertips.
    • Repeat for the opposite leg.
    • Come down by carefully walking your feet down the wall.
    • Rest in child's pose to equalize the blood flow before standing upright.

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