Handstand Tutorial

Video

Handstand Adho Mukha Vrksasana

Intermediate

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.

34 minutes

Core for Power & Flight

By Missy White on Mar 15, 2020

Vinyasa Flow Advanced

Build core strength for better balance in standing poses and learn how to cultivate a sense of lightness in arm balances and inversions! This class will help you keep your practice well-rounded, safe and so very strong!!
77 minutes

Brave Surrender

By Ally Hamilton on Mar 15, 2020

Vinyasa Flow Advanced

Lots of forward folds in our flow so we can work with the idea of a solid foundation and strong center. If you can't trust yourself, how can you have faith that you'll be able to rise to the occasion when life asks, or release situations and people when the nudges are there to move in a different direction? Open your hips, shoulders and hamstrings. Play with balance and strength. Fire up your core. Get upside down if you're ready. Surrender to a deep savasana. Trust yourself, and release your grip where you can.
32 minutes

Handstand Happiness

By Angela Kukhahn on Feb 28, 2020

Vinyasa Flow Intermediate

Wanna work on developing a handstand practice? Have one already but want to take things to the next level? This is for you! We start with wrist warm-ups and cat-cow variations to prep the body. We flow to build some heat and we dive into deep shoulder opening. Of course there's core, and then we start to play with getting upside down! Ready to play?
39 minutes

Short & Sweet Body Burn

By Missy White on Feb 26, 2020

Vinyasa Flow Advanced

Don't let the name fool you ...it's only sweet because we get it all done in 39 minutes! If you don't have a lot of time but want to hit all the major muscle groups, get in some upside-down time and core work, then look no further as this class gets the job done and it's so much FUN! Energize and recharge now :)
64 minutes

Hour of Power

By Ally Hamilton on Feb 19, 2020

Vinyasa Flow Intermediate

Wanna work hard today? Let's do it! This is a challenging, sweaty flow where you can expect deep hip, hamstring and shoulder opening, core strengthening, arm balancing and inverting, all while having a good time! There are fun standing frog variations, flipped dog to fallen triangle flows and other hidden treasures along the way!
45 minutes

Energizing Detox Flow

By Ally Hamilton on Feb 10, 2020

Vinyasa Flow Advanced

If you're looking for a sweaty, challenging practice with lots of standing balance, twists and turns, core strengthening, time to play on your hands and head, and all kinds of fun, look no further! We have time in crow pose, tripod headstand, handstand options during and after the flow, monkey pose, love for your hips...the only thing there isn't a lot of in this flow is rest! (But you can always pause your video ;)) Enjoy yogis!
49 minutes

Advanced Flow

By Noelle Beaugureau on Feb 4, 2020

Vinyasa Flow Advanced

Explore your perceived limitations in this challenging practice! There are lots of heat building poses and playful arm balances and inversions. We move into advanced variations, but there is never pressure to do it all unless it feels right for you. Approach your practice with an open heart and a sense of wonder! Namaste!
54 minutes

Pure Energy Flow

By Missy White on Jan 26, 2020

Vinyasa Flow Intermediate

In this Pure Energy Flow you will be challenged to stay connected to your breath as we transition from pose to pose. We will also play with some fun arm balances and inversions to get your blood pumping!
68 minutes

Fiery and Fun

By Ally Hamilton on Jan 18, 2020

Vinyasa Flow Intermediate

Did I say Fiery? Just making sure you saw that! We work hard and play hard in this sweaty flow that keeps coming. Lots of core, hip, shoulder and hamstring opening, opportunities to play with arm balances like flying pigeon, handstand help, backbends and a nice rest when you're done! Please note, we filmed this class right before I replaced the sound system, so I do cut out in a few places, but took the class myself and it's pretty minimal and not at all hard to follow, so I'm publishing :) I hope you enjoy!
32 minutes

Yoga Quickie - Tapas

By Courtney Harms on Jan 4, 2020

Vinyasa Flow Intermediate

A short, sweet, fiery flow full of strength-building postures and twists. Feel the power of this tapas-producing practice as you cruise through the rest of your day.