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.

62 minutes

How to Focus Anywhere

By Ally Hamilton on Feb 6, 2019

Vinyasa Flow Advanced

Open your hips, shoulders and hamstrings, play with arm balances like koundinyasana 2 and flying pigeon, fire up your core, and take things upside down. Learn to stay focused in a strange world. This class offered many opportunities to do just that, as you will see :) Much love!
71 minutes

Feel Good Backbends

By Angela Kukhahn on Feb 1, 2019

Vinyasa Flow Intermediate

This is the go-to class for strong yogis who want to learn how to do deeper backbends without pain. Learn how to open your thoracic spine, support your lower back and find support through intelligent work with your core and legs! What to expect: We will warm up with gentle backbends and Surya Namaskaras to start to build heat and open up the front body. We will open the quads, shoulders and psoas and then work on our Pincha Scorpion and King Pigeon Pose and variations. Later we move to the wall for handstand scorpion as well as a thorough explanation of correct form in full wheel pose with the help of your blocks, strap and the wall. Enjoy!
44 minutes

Stretch, Strengthen and Flow

By Missy White on Jan 29, 2019

Vinyasa Flow Intermediate

In this super charged full body flow you will be challenged and motivated to try some new transitions and fun sequencing. I encourage you to breathe your way through the tough spots to help you move into the poses with ease and grace.
50 minutes

Hip Happy Flow

By Lauren Peterson on Jan 29, 2019

Vinyasa Flow Intermediate

We start this practice on our backs with gentle core strengthening and poses to warm up the hips. On the hands and knees we loosen up the spine, then move to downward facing dog and into standing poses. Peak poses are Eagle pose on our backs and feet, and we even play with it in handstand and shoulder stand! Enjoy, Lauren
66 minutes

Shift to Lift

By Ally Hamilton on Jan 29, 2019

Vinyasa Flow Advanced

Deep hips and hamstrings, lots of shoulder opening, core strengthening, arm balancing and inverting. How far forward to you have to shift in order to lift? Are you willing to fall on your face (metaphorically), or is fear keeping you stuck? Grab a bolster or pillow, and work with your fear if so!
84 minutes

Both Sides Balanced

By Monica Moss on Jan 20, 2019

Vinyasa Flow Advanced

Setting the tone with the balancing Hakini mudra we play with balance and strength throughout class. The Hakini mudra connects the right and left hemisphere of the brain really centering the body from top down. I hope you enjoy this playful balance inspired flow!
43 minutes

Mix it up Flow

By Missy White on Jan 9, 2019

Vinyasa Flow Advanced

In this mix it up flow we will wake up your entire body as we move in a sweet steady pace that will make you feel just right after your practice! This is a sweaty, challenging flow with arm balances and inversions and opportunities to play. As always, listen to your body and play in a way that feels right for you!
67 minutes

AFGO Flow

By Ally Hamilton on Dec 17, 2018

Vinyasa Flow Advanced

Tons of heart and hamstring opening, core strengthening and inverting in this session, where we talk about growth opportunities, and the always-important question: Who am I going to be in this situation?
69 minutes

Explore Side Body

By Angela Kukhahn on Dec 11, 2018

Vinyasa Flow Intermediate

This creative flow will have you exploring and opening your side body! We begin with a stretch and warmup sequence for the shoulders and wrists and then warm up our core and upper back with some plank variations and “hovering cobra.” From there we move into a hip opening variation of Sun Salutes. Next we stretch and open our hamstrings and try a variation of Koundinyasana 1 for those who need help with the pose. Finally we take Visvamitrasana and finish with handstands, backbends, hip openers and Savasana. Plenty of handstand work sprinkled throughout the practice for those who want it!
42 minutes

Fierce Fiery Flow

By Missy White on Dec 2, 2018

Vinyasa Flow Advanced

This continuous flow will be an energy booster for sure! You even get a bonus blast of FUN. Take time for You today, you will not be sorry :)