Yogis Anonymous

Handstand Tutorial

Video

Handstand Adho Mukha Vrksasana

Intermediate

By

Angela Kukhahn

Learn the key points of doing a handstand, both at the wall and in the center of the room. When you're ready, try the classes below that incorporate your handstand into a complete practice!

Class details

Benefits

Builds muscles in the chest, shoulders, triceps and core.
Increases spatial awareness and balance.
Good weight-bearing for wrist, hand and finger bones.
Helps to look at the world from a different perspective, and face your fear of falling.

Key Alignment Points

Start in down dog, hands an inch or so away from the wall.
Hands are shoulders’ distance apart, creases of the wrists are parallel to the front edge of your mat.
Bend a knee and step one foot forward a enough that you can lean forward, so the shoulders are over the palms of your hands.
Wrap the outer arms back, so you feel that your upper back is broad, and keep your shoulder blades on your back.
Keep your arms straight, and your shoulders plugged into the shoulder sockets.
Draw your navel in, lift the pelvic floor, and spin your inner thighs toward the wall or the space behind you.
Try to stand on the ceiling with your feet.
Breathe!

Contraindications

Wrist, shoulder, back, neck or elbow injuries
Headache
Heart condition
High blood pressure

Ready to work it?

Here are some classes featuring Handstand.

94 minutes

Get Grounded, Then Fly

By Ally Hamilton on Nov 12, 2022

Vinyasa Flow Advanced

I love a classic, 90-minute practice where we get to go deep. I know you might not be able to fit that in every day, but when you can, your whole nervous system and physical body will thank you. In this class we spent some time getting grounded on the front end with prananyama and other techniques to help the mind quiet. Then we got busy building heat, opening deeply (hips and hamstrings get extra love today) and going upside down. Yoga Nidra in savasana to send you floating off your mat. Enjoy, yogis!
42 minutes

Strap in for a Good Time

By Kate Duyn on Nov 12, 2022

Vinyasa Flow Advanced

When the world feels overwhelming, sometimes it's really good to turn our attention to one small thing and really get in there! That's just what this practice is about. You are going to need a strap and an open mind! Enjoy, yogis!
60 minutes

Big Feelings Flow

By Ally Hamilton on Nov 1, 2022

Vinyasa Flow Intermediate

This class is a response to two similar requests, one for a practice that would help if you're moving through grief, and another from someone who wanted a session to help when she's feeling "triggered AF." In all reality, every one of us will experience both of these big feelings (and a whole bunch more), so it's good to develop the tools that can help us navigate these waters with a little more grace and ease. It might seem funny that one class could be an answer to two very different kinds of feelings (deep longing, sadness, loss...and on the other hand, feelings of frustration or rage), but in truth, the same kinds of tools work for both of these, and ANY big feelings we face as human beings. It isn't all going to be pretty or easy, but this is why we practice, so we have solid emotional ground to stand on when it feels like the ground is falling out from underneath us. Expect some serious stretching for your quadriceps, hamstrings and shoulders. Deep core work, and a little "L" drill at the wall. This is all about calming your nervous system, but in order to practice, I had to give you some big sensations to work with. Lots of love, yogis!
19 minutes

Free Floating Strength

By Angela Kukhahn on Oct 12, 2022

Vinyasa Flow Advanced

19 minutes of awesome, right here. Serious core strengthening, breath-of-fire, outer-hip-opening, upper back strengthening and lots of fun upside down! Get ready to cross your legs in playful ways and discover strength (and muscles) you didn't know you had!
50 minutes

Deeper Wisdom Durga Flow

By Kate Duyn on Oct 4, 2022

Vinyasa Flow Advanced

This practice is dedicated to the goddess, protector, divine mother, fierce warrior Durga. Tune into your own deep knowing, dial up your intuition, and let's get centered! Two blocks may be helpful, along with access to a solid wall!
69 minutes

Getting Unstuck 101

By Brent Laffoon on Oct 4, 2022

Yoga for Athletes Advanced

A playful medley of traditional postures and dynamic movements designed to help you embody a shift in perspective to help you find a new groove... enjoy!
66 minutes

Happy Hips + Heart

By Ally Hamilton on Sep 28, 2022

Vinyasa Flow Intermediate

The pace is steady, and good for days when you have a nice amount of energy. Maybe not your most energetic, but you're ready to move and open to the idea that if you start moving, you might find you have more energy than you think! The hips get extra love with yogic squat reps and other fun, and you can also count on upper back and shoulder opening. Enjoy!
31 minutes

Handstand Hop to Happiness

By Angela Kukhahn on Sep 22, 2022

Vinyasa Flow Intermediate

This is a creative hamstring, upper inner thigh, hip-opening, core-strengthening super fun flow with lots of handstand hops along the way! If there's anything getting you down, this flow is sure to shake it loose and lead you to your happy place. A thorough full-body flow in a short amount of time. Ready?
61 minutes

Flying Hips

By Ally Hamilton on Aug 18, 2022

Vinyasa Flow Intermediate

This pigeon flies...but if you aren't ready to fly, this pigeon will show you how to use blocks to start to build the strength and engage where you need to, to play with balance and counter-balance, and to keep breathing while you do it! Enjoy!
60 minutes

Shoulders, Hips + Healing

By Ally Hamilton on Jul 28, 2022

Vinyasa Flow Intermediate

Take an hour to open your shoulders and hips, get connected to your breath, open your heart, quiet your mind, and turn your world on its head so you can come back with more presence, calm and clarity.