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Handstand Basics

Get ready to flip your perspective! Today's session gently builds the balance and shoulder strength you need for handstands — no experience required. You'll finish feeling strong, stable, and surprisingly capable.

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Workout Breakdown

Warm-Up

Shoulder Circle

2 sets × 30s, 30s

Cat-Cow

2 sets × 30s, 30s

Downward Facing Dog

3 sets × 20s, 20s, 20s

Wrist Circle

2 sets × 20s, 20s

Scapular Push-Up

2 sets × 10 reps, 10 reps

Skill Preparation

Pike Hold (Feet Elevated)

3 sets × 20s, 20s, 20s

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Hollow Body Hold

3 sets × 20s, 20s, 20s

Handstand Skill Work

Wall Handstand Hold

4 sets × 15s, 15s, 15s, 15s

Plank (Shoulder Tap)

3 sets × 6 reps, 6 reps, 6 reps

Wall Handstand Hold

3 sets × 10s, 10s, 10s

Cool Down

Child's Pose

1 set × 45s

Chest Doorway Stretch

2 sets × 30s, 30s

Seated Forward Fold

2 sets × 30s, 30s

Supine Spinal Twist

2 sets × 30s, 30s