MINI-GUIDE
Mini Guide: Top 4 Things to Build a Strong Foundation
for Handstands
by Day Christensen, founder Day1Yoga
Intro
So many people dream of holding a handstand but stay stuck for years because they skip the foundations. The secret? Don’t start with fancy drills—start with these four essentials. They’ll give you the strength, control, and confidence to actually balance upside down.
1. Push-Ups & Pushing Exercises
Handstands demand pressing strength. Master the following, especially body-weight pushing variations.
- Push-Ups: Horizontal body-weight pushing from the floor, incline, or deficit
- Pike Push-Ups: Vertical body-weight pushing
- Free Weights Horizontal Pushing: Barbell or dumbbell bench press
- Free Weights Upward Vertical Pushing: Barbell or dumbbell overhead press
Focus on scapular movement and shoulder positioning throughout the range of the exercises along with the flexion and extension of elbows
2. Static Holds
Before you balance, you need to hold still. Static holds train alignment, endurance, and confidence.
- Lat Lift Holds (my own particular go-to, like doing a L-sit without having to lift your legs)
- Forearm Stand
- Straight Handstand Hold (straight legs, feet together, worry less about how “straight” your body is especially in the beginning. Focus instead on the stability and positioning of your shoulders. Yes, use a wall.
- Crow
- Single Leg Handstand Hold: One leg up, one leg down and in a tuck position
- Pike Push Up Hold: Hold somewhere between downward dog position and tripod headstand position, while prioritizing scapular protraction over elbow bend
- Tuck Handstand Hold: Both legs bent and pointed downwards
There are more, but master these and get comfortable supporting your body-weight in your hands
3. Backward Jumps
Jumping from a forward bend position with your hands flat on the floor and landing in a low push up. Backwards Jumps scale eventually to press-ups or controlled entry.
- Accordion Jumpbacks: a way of “unfolding” in two directions to “fall into a low push up.
- Lever Jumpbacks: Utilize tension between your shoulders and hips, moving in opposite directions towards vertical, and then unfold through the accordion pattern
- Leg Variations: Once you’ve mastered the two main styles of
- Jumpbacks, add single leg, bent leg, straight leg, & crow variations.
Backwards jumps turn into presses and provide a bail out option for “failed” press attempts.
4. Forward Jumps
Forward jumps take a great way to practice controlled entry to handstand and soft landings.
- Frog Jumps: Forward jumps from downward dog to a wide leg squat
- Grandma Jumps: soft, light forward jumps to practice soft landings
- Jump Throughs: jumping from downward dog into a seated position
- Tuck Jumps: Repeated and rhythmic forward jumps where you push your weight back and land in your starting position, ready to jump again. Great for developing the jump to vertical.
he art is Learning how to control momentum, balance on top (handstand position) and LAND light lightly.
Final Word
You don’t get better at handstands by luck. Handstanding, like any skill, requires practice and consistency. A good understanding of technique and foundational drills and movements where you can easily apply technique, eventually scaling to more difficult and complicated movements. Having a knowledgeable coach and a smart training protocol, plus a supportive community will help you skyrocket your progress and enjoyment.
Next Steps
This guide is your starting point. If you want:
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Technical explanations, Ideal shoulder positioning, muscle engagement and body education
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Injury and Obstacle prevention
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Expert guidance, coaching and programming
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Live online training classes with a phenomenal community of handstand lovers
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The confidence to finally hold your handstand
Deep Dive with The Handstand Course, a prerequisite for the online training classes. Interested? You can learn more about The Handstand Course here.
Join me and a supportive and fun community of handstanders in your first Foundations Drills training classes
Contact Day
