Strength Training · Calisthenics · Yoga
Handstand Pose
Handstand Pose is a straight-arm balance with your body upside down over your hands. It trains shoulder strength, trunk control, and balance; wall support helps you practice the position.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 1 min
How to do it
- Place your hands shoulder-width apart, fingers pointing toward a wall, about 6–12 inches from it.
- Lift your hips into a short downward-facing stance.
- Shift your shoulders over your wrists.
- Raise one leg behind you.
- Push off your grounded foot with a small hop to bring your raised heel to the wall.
- Bring your second leg overhead until both heels rest lightly against the wall.
- Hold with straight arms and your hips stacked over your shoulders.
- Lower your feet to the floor one at a time.
Form cues
- Push tall through your shoulders.
- Keep your ribs drawn in.
- Look between your hands.
- Keep breathing throughout the hold.
Common mistakes
- Kicking too hardUse only enough push to reach the wall without slamming your heels into it.
- Balancing only on your palmsSpread your fingers and press through their pads to help control your balance.
- Letting your elbows buckleKeep your elbows extended by actively tightening the backs of your upper arms.
Safety
A missed entry or collapse can cause a fall onto your head, neck, or shoulders. Full bodyweight on your hands can also strain your wrists, especially when fatigue reduces control.
- Use a firm, nonslip surface beside a clear wall, with open space around you.
- Have an experienced spotter assist your first entries and exits.
- Warm up your wrists and shoulders with gentle movements and supported weight shifts.
- End the hold before your arms tire enough to compromise your descent; stop for pain or dizziness.
Get advice from a physiotherapist or doctor before attempting inversions if you have a wrist, shoulder, or neck injury, glaucoma, or uncontrolled high blood pressure.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat
Sets and reps
- Sets
- 3–4
- Target
- 10–20 seconds
- Rest
- 1 min
Start with shorter holds if you cannot maintain a steady position for the full interval.