Handstand
Maya - Pose Assistant
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Benefits
Handstand is an advanced inversion and arm balance that builds significant strength in the shoulders, arms, wrists, and core. It improves balance, proprioception, increases circulation, and can calm the mind and build confidence once proficiency is gained.
Practice Guide
Start in Downward-Facing Dog facing a wall (about a leg's distance away).
Place hands shoulder-width apart, fingers spread wide.
Walk feet slightly closer. Lift one leg straight up (Three-Legged Dog).
Bend the knee of the bottom leg. Push off gently with the bottom foot while kicking the top leg up towards the wall. Engage core strongly.
Aim to bring heels lightly to the wall. Once stable, press strongly through hands, engage core, lengthen body.
Work towards finding balance away from the wall over time.
To exit, lower one leg, then the other, back to Downward Dog or Child's Pose.
Modifications
Practice against a wall (back to wall, or facing wall for kicking up/L-shape).
Use an experienced spotter.
Practice kicking up one leg at a time, controlling the ascent.
Tuck Handstand (knees drawn into chest).
L-shape Handstand with feet firmly on wall.
Safety Notes
⚠Acute back, shoulder, or neck injury
⚠Wrist problems (carpal tunnel, instability)
⚠Headache or migraine
⚠Heart condition
⚠High blood pressure
⚠Glaucoma or detached retina
⚠Pregnancy (unless highly experienced and with specific guidance)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.