8 Exercises to Build Strength for a Handstand

Crowcrow

Crow pose is a great next step since it requires upper-body strength, balance, and core strength. It’s like a little mini-Handstand and a great way to get your hands and wrists used to holding up your body weight.

Handstand Splithandstand-split-1

Although the goal of the Handstand in yoga is to be able to hold your body in one straight line, it’s really difficult to find that balance at first. Doing a Handstand with your legs in a split position is much easier. Do it in front of a wall with your toes leaning for support, and eventually move away when you master the balance.

Handstand Against the Wall

Here’s the next step in being able to do Handstands freely. Place you hands six or so inches away from the edge of a wall. Kick your feet up, press the top of your head against the wall, and move your legs away. This will get your body in the correct alignment with your hips and shoulders stacked. Hold this position for as long as you can, and you’ll really feel your core and upper body working hard to keep your body up. When you’re ready, start pulling your head away from the wall, balancing in a full Handstand.

Handstand

After mastering Handstand against the wall, you’re ready to move to an open area to work on balancing without any help. Kick up with control into Handstand Split, and slowly scissor your legs together. Concentrate on holding your gaze at one point on the floor below you, keeping the hips stacked over the shoulders, fingers spread wide. Hold for as long as you can.

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