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.

75 minutes

Embrace Your Vulnerability

By Ally Hamilton on Apr 12, 2019

Vinyasa Flow Advanced

Open your hips from every direction, unlock your shoulders, upper back and neck, stretch your hamstrings, open your heart, and fire up your core before we get on our hands and play. Monkey pose and eagle pose right side up and upside down, and a super sweet savasana, all around the topic of embracing and opening to our inherent vulnerability.
59 minutes

Hamstring Heaven

By Angela Kukhahn on Apr 5, 2019

Vinyasa Flow Advanced

In this 59 minute class we will give your hamstrings the treatment they deserve! We will begin with a long uttanasana, then move onto a toe/fascia stretch, followed by Surya A, low lunge, half hanuman, abs strengthening, crow, pyramid pose, Warrior 3, prasarita variations, optional work on Tripod headstand, Pincha and press handstand, toe taps, twisted triangle, Triangle, Half Moon, side plank, full vasisthasana and much, much more! Enjoy!
38 minutes

INVERT YOSELF HIIT

By Angela Kukhahn on Apr 1, 2019

General Intermediate

This class is aimed at getting your heart pumping while also strengthening and preparing your body for inversions! What you can expect: Wrists and shoulder warmup. Squats while holding a block overhead, V-ups, Tuck Handstand three variations to choose from, sit-ups, jumping into Straddle handstands, Straddle Lifts, Handstand Hop Switches.
68 minutes

Hamstrings & Twists

By Ally Hamilton on Mar 22, 2019

Vinyasa Flow Advanced

Early heat-building with series C variations opens the hip flexors, psoas and quads. Once we're warm we balance it out with the back body and give the hamstrings calves and ankles some love. Monkey pose comes out to play, along with eagle pose and some nice twists. Handstand jumps, handstands and optional monkeying and eagle-ing around upside down are included after core strengthening. Open the hips a little more and hit Savasana hard. Release the comparing and contrasting mind and open to all the gifts that are already present.
80 minutes

Move to Get Into Your Groove

By Missy White on Mar 2, 2019

Vinyasa Flow Intermediate

This class has just enough movement to help you breathe through any stress that you need to rid yourself of so you can find your Groove! There are plenty of options to arm balance and get upside down if thats what you need. And of course we have some invigorating backbends and some juicy hip openers to make this a well rounded and super fun class!
54 minutes

Sweaty, Fun and Fierce

By Ally Hamilton on Feb 23, 2019

Vinyasa Flow Advanced

Twists and creative sequencing lead the way as we breathe and sweat and target the hamstrings, shoulders and upper back. A strong core is the key to navigating the twists and turns, and a sense of humor helps with the challenging moments. Super fun, super vigorous.
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