How to do yoga handstand?

Learning to do a handstand in yoga is exciting—and yes, a little scary too. But with the right mindset, preparation, and consistent practice, you’ll be surprised how much progress you can make. This easy-to-follow guide will walk you through the basics of handstand training, help you build strength, and even explore more advanced options once you're ready.

Be sure to check out our Yoga Ball Collection to support your journey with balance and core training tools.

🔥 Step 1: Warm Up & Build Strength

1. Start with a Warm-Up
Warming up helps prevent injury and gets your body ready to move upside down.

• Do a few rounds of Sun Salutations (Surya Namaskar)

• Stretch your wrists, shoulders, and hamstrings

• Loosen up your body with dynamic stretches (like arm circles and leg swings)

2. Build Strength Daily
You don’t need superhero strength—but you do need a solid base.

• Try push-ups, planks, and shoulder taps

• Practice wall-supported handstands to build endurance

• Do core exercises like hollow body holds and leg lifts

3. Overcome the Fear of Falling
It’s normal to feel scared. The key is to learn how to fall safely.

• Try doing a controlled cartwheel to exit a handstand

• Practice near a wall until you build confidence

• Take your time—progress comes with practice

4. Create a Handstand Warm-Up Routine
Here’s a quick routine you can do before each handstand session:

• Wrist rolls and stretches

• Shoulder shrugs and band exercises

• Planks or downward dog to activate your core

✨ Step 2: Learn the Right Technique

1. Focus on Form
Good form is the secret to a balanced handstand.

• Keep your arms straight

• Push through your shoulders

• Point your toes up and tighten your core

• Stay calm—deep breathing helps focus your mind

2. Gradually Build Strength in Key Areas
Focus on these parts of the body:

• Wrists – Do weight-bearing exercises to build endurance

• Shoulders & Arms – Strengthen with shoulder presses or dolphin pose

• Back & Core – Work on hollow body holds and glute bridges

3. Test Your Balance with the L-Shape Drill

• Face a wall and place your feet on it in an L-shape (hips stacked over shoulders)

• This position helps you feel what proper alignment should feel like

• Try lifting one leg at a time to see how your body reacts

4. Try Advanced Variations (When Ready)
Once you're solid with a basic handstand, level up:

• Straddle Handstand – Legs spread wide

• One-Handed Handstand – Super advanced!

• Handstand Push-Ups – Builds incredible upper body strength

💡 FAQs: Common Challenges

How long does it take to learn a handstand?
It depends! Some people get it in a few weeks, others take months. The key is consistency, not speed.

Why do my wrists or shoulders hurt?
You might need to improve mobility.

• Do wrist circles and stretches daily

• Open up your shoulders and upper back with poses like Puppy Pose and Cow Face Arms

Why can't I hold the pose?
It could be form or strength-related.

• Make sure you’re using a hollow body shape (tight core, no arching)

• Practice against a wall to build control

• Avoid rushing. Quality is better than quick kick-ups

🧘♂️ Yoga Philosophy & Mindfulness

Handstands aren't just physical—they're mental too.

• Connect with your breath before you go upside down

• Stay present. Don’t let frustration get in the way

• Accept that falling is part of learning

Try Yoga Sequences That Support Handstands:

• Include Downward Dog, Plank, Dolphin Pose, and Boat Pose

• These poses help build strength and balance gradually

Be sure to explore our Yoga Foam Roller Collection for active recovery between sessions.

🌟 Final Thoughts

Mastering the yoga handstand isn’t about being perfect—it’s about showing up for yourself, day after day. Every fall, every wobble, and every small win is part of the journey.

So take your time. Stay curious. Breathe deeply. And remember:
Handstands aren’t just about going upside down. They’re about finding strength, balance, and peace—inside and out.