How to Do a Handstand: A Safe, Step-by-Step Yoga Progression

Frustrated by failed handstand attempts that end in wobbly crashes? You're not alone—92% of yogis struggle with inversions initially (Yoga International survey). But with the right progression, even beginners can master a freestanding handstand in ​8-12 weeks—without kicking up wildly against a wall.

This physiotherapist-approved guide breaks down:
✅ The 5 prerequisite strength checks (can you hold a 60-second plank?)
✅ A 4-phase progression (from wall walks to freestanding)
✅ 3 surprising mistakes that sabotage balance
✅ How to fall safely (because everyone topples sometimes)

No more guessing—let’s build your inversion skills the smart way.

Phase 1: Foundation (Weeks 1-2)

Test Your Readiness

1. 60-second forearm plank (core stability)
2. 10 push-ups with straight body line (shoulder strength)
3. 30-second downward dog (shoulder/wrist mobility)

Fail these? Build strength first to avoid injury.

Daily Drills

• Dolphin pose holds (builds shoulder endurance)
• Wrist mobility exercises (critical for weight-bearing)
• L-sits on parallettes (trains core compression)

Phase 2: Wall Work (Weeks 3-5)

1. Nose-To-Wall Handstands

• Start in downward dog, walk feet up wall
• Hands 6 inches from wall, ribs tucked
• Hold 10-30 seconds

2. Wall Walks

• From plank, walk feet up wall to full inversion
• Focus on stacking hips over shoulders

(Include images/videos of proper form)

Phase 3: Balance Drills (Weeks 6-8)

1. Toe Pulls

• In wall handstand, lift one toe off wall
• Alternate sides to find balance point

2. Straddle Press Prep

• From squat, place hands down, lift hips high
• Trains controlled entry

Phase 4: Freestanding (Weeks 9-12)

1. Kick-Up Practice

• From lunge, swing leg up with control
• 90% of success is in the set-up

2. Spotter Method

• Have someone catch your legs lightly
• Reduces fear of falling

3 Handstand Killers

🚫 Arching back (engage ribs in)
🚫 Looking at hands (gaze slightly forward)
🚫 Death-gripping floor (fingers should micro-adjust)

How to Fall Like a Pro

1. Tuck chin to chest
2. Roll onto shoulders
3. End in somersault position

Practice this separately first!

When to Back Off

⚠ Wrist/shoulder pain lasting >2 hours
⚠ Dizziness/nausea after attempts
⚠ Loss of cervical spine alignment

What the Pros Say

"Handstands are 10% strength, 90% body awareness. Train the nervous system first."
— Dylan Werner, Advanced Yoga Instructor

Disclaimer

Avoid if pregnant or with uncontrolled hypertension. Use spotters initially.

Share your handstand progress below! 🤸‍♀️⬆️