This is the 4th part the the complete Handstand guide for Beginners short article series. Head back to the previous post in the collection by clicking the button below.

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It took me a long time to go from the suggest in mine handstand practice where ns was practicinghandstands by the wallto the suggest where ns was “ready” to leave the wall behind and practice the freestanding handstand.

The much more I exercised by the wall surface the more I teach myself to come to be dependent top top it. Instead of learning just how to bail out of a handstand ns was teaching myself the there would constantly be a wall behind me I could tap mine feet on, in situation I moved a small too far toward my back side.

Instead of learning just how to absent up exactly I teach myself that if ns kicked v too much force, I’d simply land through my foot on the wall and then find a cost-free handstand native there. Needless come say, those space not the points you want to teach your body to perform if her goal is to ultimately do a freestanding handstand.

Moving your handstand practice off the wall

As shortly as she able to balance a handstand through the wall for just a couple of seconds without making use of the wall surface for support, the time come start adding some freestanding handstand practice to her practice. This means you won’t come to rely top top the wall so lot that the keeps you grounding at the exact same stage of her handstand practice.

It have the right to seem both terrifying and impossible to relocate your handstand practice away from the wall. Due to the fact that what’s gonna happen if friend fall? Some components of the fear of falling the end of a handstand are rational, rather are completely irrational.

So let’s begin by addressing and also overcoming the rational are afraid of falling when you exercise the freestanding handstand.



Bailing the end of a handstand

It’s entirely rational to are afraid falling the end of a handstand, if you don’t know exactly how to safely carry out so yet!

This is whereby bail out methods come in. Bailing the end of a handstand method to be able to control your departure out that a handstand as soon as you feeling the weight moving too much in one direction to be able to stay balanced.

There room a few different approaches to safely exit a handstand:

Scissor bail– this one is more than likely obvious. If you’re falling toward your belly side, break-up your legs and also land on one foot at a time. Exactly the turning back of what friend do once you do a scissor absent entry come handstand. Landing ~ above one leg at a time way you can land more lightly on your feet maintaining you native thumping both feet into the floor as you come earlier down.Wheel bail– This bail out an approach is only viable if friend feel fairly comfortable in wheel pose. I absolutely don’t recommend it as your go-to bail the end method. If you fall out of a handstand an ext than 5 times as soon as you practice, it can ultimately become really straining in the low ago to loss out right into a deep backbend with momentum and force, if you’re not at a ar in your practice where you can do this exit slow and also controlled, yet.Tuck + roll bail– Tuck her head, bend her arms and roll prefer you to be doing a somersault. This one is risky because that the neck, for this reason if girlfriend feel prefer you’re going to collapse and face plant as soon as friend bend your arms contempt in a handstand, avoid this one at every costs. That is a classic gymnastics motion though and also with the right technique it deserve to be offered as a handstand bail the end too.

The bail out method of your selection is other you want to repeat 1000+ times till it’s completely saved in her muscle memory. Having actually a spotter assist you the very first many times till you feel comfortable and also in manage when girlfriend bail out on your very own is supervisor helpful.

Bailing out through a spotter

Have a spotter was standing close behind friend in a stable, bent knee stance with their hand grabbing the outside of your hips.

First allow the spotter pull you a tiny little bit too much to your backside and also then have them twist her hips the end to one side and also land her feet top top the ground. As soon as that feels safe the spotter can start to traction you a tiny further off balance before they overview your hips to twist out.

Eventually the spotter stop leading the movement and you let yourself fall toward your ago side and also twist her hips the end to the side with minimal assist from her spotter.

When falling becomes 2nd nature

Once you’ve bailed out over and over and also it have to feel like 2nd nature to execute so when you’re falling in the direction of your earlier side. Your are afraid of freestanding handstands at this phase will be lot smaller, because your body knows you’re qualified of safe falling the end of a handstand.

This no necessarily average that the fear of practicing handstands will totally disappear. The fear of falling could be something you have to resolve throughout your whole handstand journey. It gets far better the an ext you practice.

If you’re still dealing with fear the handstanding, I’ve uncovered that these self-reflection concerns can assist a lot:

I’m scared of … (make it an extremely specific)I call myself … (self-limiting beliefs)One step that I will certainly take this main to reduce my are afraid is …Tired of managing aching wrists in your practice?

Freestanding handstand shapes

As shortly as you’re able to balance in a freestanding handstand because that a couple of seconds it have the right to be lots of fun to begin playing with different shapes. You might even uncover that doing for this reason will improve your all at once balance and control in handstand!

When practicing freestanding handstands girlfriend no longer have the wall surface nearby to record you or to help you become conscious of her alignment as soon as you handstand.

At this phase of the handstand journey there’s still lots of body awareness and also handstand proprioception to build in stimulate to attain longer stop in balance.

The very first shape I’m share is so so good for building that spacial awareness of our alignment upside down:

Stag foot handstand

The stag leg handstand is my pure favourite starting person friendly handstand. It’s taught me so much around my own alignment in handstand and reminded me where to interact to find even an ext stability on mine hands.



There are a pair of reasons why this is a great handstand shape as soon as you’re first starting the end practicing freestanding handstands:

The facility of heaviness is lower contrasted to a directly line handstand making it less complicated to balance.Having the knee tucked actively in toward the chest ensures that the main point is engaged and that the pelvis tucked (posterior pelvic tilt). Both of this things aid preventing friend from arching her back.This shape is a lot simpler to control because the tucked knee immediately keeps friend in an excellent alignment even though you might not have a an excellent awareness of our alignment upside down yet.It’s simpler to kick up right into the stag leg handstand due to the fact that you need much less momentum compared to once kicking right into a right line handstand. This method you’ll enter with an ext control and also your success rate of kicking up and also staying in balance will certainly probably improve as a result.How to go into the stag leg handstand

Come into a plank position. Stack the shoulders directly on top of her hands and keep your elbow straight.

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Then background one leg and step it forward so it’s about halfway (or a small closer) to your hands. Attract your ribs and also navel in so the back is slightly rounded and your core is engaged.

Bend the front leg deeply like a coiled spring. As soon as you’re ready to collection off, straighten the leg as you jump through the front foot off the floor. At the same time, usage your ago leg to acquire momentum by proactively bending the knee and also tucking it in to her chest. You desire to save your core involved (hollow body position) throughout the entire movement.

This is the alignment we’re preventing by maintaining the knee tucked in supervisor tight:



I teach beginner to prevent this shape due to the fact that there’s a lot less stability and control once the ribs room flaring out and the back is arched. The hollowbody form we’re aiming because that is a much more integrated, stacked, and controllable shape. Also though backbendy handstand shapes choose the one over are super fun to play with as soon as you feel stable in her freestanding handstand!

Let’s dive into other handstand forms for you to practice but first, I simply want to repeat you to always listen to her own requirements in her handstand practice. If you would advantage from taking any kind of of the exercises i share come the wall, a spotter, or skip them totally for now – by all way do!

Here room a couple of handstand shapes I choose to play with in my practice:

Straight handstand

How to carry out a right line handstand:Push into the entire palm of her hands particularly the ago of her index finger knuckles and also your fingertips. Keep your elbows straight and elevate your shoulder knives so that your shoulder is relocating towards her ears. To express the arms toward each various other to active along the insides of her arms.

Hollow out your torso by knitting her ribs in and also engaging her core. Store your spine elongated, specifically the low back. Straighten her legs totally and tuck your pelvis (posterior pelvic tilt) as much as you have the right to without bending her knees (you need to feel her glutes activate a many if you’re doing the right). Squeeze your inner thighs together and point your ankles and also your toes



Preparatory exercises: prone and also supine hollowbody holds because that 20-60 seconds, stag leg handstand for 5+ seconds.

Split + break-up stag legs handstands

How to execute a separation handstand:The upper body is doing exactly the very same as in a straight line handstand. Separation your legs and also send one leg back behind you and one leg out in front. To have actually your legs parallel come the ground in full splits needs that girlfriend untuck her pelvis contempt and allow a slim arch of your back. The knees deserve to be directly or bent right into a stag.


Preparatory exercises: front splits (hanumanasana), hand-to-big-toe pose, crescent lunge, stag foot handstand because that 5+ seconds.

Straddle handstand

How to perform a straddle handstand:Open your legs up to the sides. Straddle handstands have actually two variations; open up straddle and piked straddle. In the open up straddle store your hip extended and in line with your torso. Because that a piked straddle bend at the hip, bring the hips slightly ago to counter the legs relocating down in front.

Piked straddle handstand:

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Open straddle handstand:

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Preparatory exercises: frog pose, seated large legged forward wrinkles (pancake), seated wide legged foot lifts, stag leg handstand because that 5+ seconds.

Tuck handstand

How to perform a tuck handstand:Tuck you knees in in the direction of your chest maintaining the thighs together close come your ship as possible. Arch from your middle ago to bring the hips slightly back (this counters the load of her legs in the tuck shape).


Preparatory exercises: active puppy pose (or any type of other shoulder opener), crane pose, supine crow pose core exercise, lolasana, stag foot handstand because that 10+ seconds.

Pike handstand

How to execute a tuck handstand:A pike handstand is very similar to a tuck but an ext challenging. Because the legs room (ideally) parallel come the soil the hips need to move much more back in room in order to stay balanced. It calls for a most shoulder and middle ago mobility and also strength.


Preparatory exercises: active puppy pose (or any kind of other shoulder opener), L-sit, stag foot handstand for 10+ seconds, tuck handstand for 5+ seconds.

We didn’t also scratch the surface yet..

There space so plenty of other handstand variations the end there. Lotus handstand, bow and also arrow handstand, scorpion handstand, hollowback/mexican handstand, one-armed handstands. The possibilities space endless… but that just method that her handstand journey can become a life-long exercise that’s walking to give you challenges however oh so lot empowerment and also self-confidence along the means too!

Another way to grow in her handstand exercise is to start practicing brand-new ways to go into into her handstands. The scissor absent is absolutely my go to entry due to the fact that it’s the easiest yet other entries have actually helped increase my strength and also body awareness in mine handstands. I find it super beneficial to practice these various entries come handstand and also I think you could too:

Advanced entries to handstand

The scissor kick entry come handstand is the very first entry most human being learn since it calls for the the very least amount of run to obtain us upside down. Us simply have to swing our leg hard sufficient to obtain the inert to gain up right into handstand.

The more advanced entries come a freestanding handstand need both technique and jump strength. You’ll need to jump lots much more since you’ll currently be jumping turn off both feet at the very same time and also don’t have a foot to swing friend up any type of longer. This additionally requires more an approach since acquiring in to an optimal position before we jump is necessary to suceed.

Enough talking, let’s jump in (pun intended 😉 )!

Tuck run to handstand

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How come tuck run to handstand:Place her palms top top the ground and place her feet around 1 meter behind her hands hip broad distance. Stack her shoulders above the facility of her palms, ring your back slightly, hole out her chest, and also straighten your legs to lug your hips increase high.

Then bend your knees, jump, and push into your hands. Imaging a rolling like activity through the spine come send her hips up and also over your shoulders whilst tucking your knees in to her chest.

Straddle jump to handstand

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How come straddle jump to handstand:Place your palms ~ above the ground and place her feet around 1 meter behind your hands hip width distance. Stack your shoulders above the facility of your palms, round your ago slightly, hollow out your chest, and straighten her legs to lug your hips up high.

Then bend your knees, jump turn off the ground, and push tough into her hands. Imaging a rojo like motion going through the spine to bring your hips up and over her shoulders. Straighten her legs together you jump and open them out to the political parties whilst maintaining the thighs close to the belly (piked i know good position).

If you open the hip up (i.e. Thighs moving away indigenous belly) come soon prior to your hips are over her shoulders, climate you’ll fall earlier down. So remember to ‘pike because that life’ together a handstand coach once told me and you’ll obtain there!

Pike run to handstand

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How to pike run to handstand:Place your palms ~ above the ground and also place your feet around 1 meter behind your hands hip width distance. Stack your shoulders over the facility of your palms, ring your earlier slightly, hole out her chest, and also straighten your legs to lug your hips up high.

Then bend her knees, jump off the ground, and also push tough into her hands. Imaging a roll like movement going v the spine to lug your hips up and also over your shoulders. Straighten your legs as you complete your jump and squeeze her inner thighs together and your thighs in close come your ship (piked i know good position). Your hips will need to travel previous your shoulders come your back side in order to respond to the load of your straightened legs in former of her chest.

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Same thing here, remember come ‘pike because that life’ and keep the pike until the hips are in position. Climate you have the right to lift the legs and open up her hips to discover a straight freestanding handstand (or any other shape).

Press right into to handstand

Pressing right into handstand calls for a different type of strength to merely holding a handstand. There’s a lot to dive into when it involves handstand presses such as the puppy press, straddle press, pike press, and also stalder push handstands and they deserve a whole detailed blog short article on their own. Allow me know in the comments listed below if you want me come dive much more into handstand presses and also I’ll perform a blog post tutorial on them later