One-Pose Wonder: Yoga Handstand

Midwinter blahs got you down? Boost your spirits and your energy with a handstand (Adho Mukha Vrksasana). This pose may be quick – but it’s not necessarily easy. Learn how to get the most from this one-pose wonder that turns your world upside down, in a good way.

You can take handstand anywhere. All you need is a wall, or something like it. My favorite places I have done handstand were in Avebury, near Stonehenge in the UK (I would have done it at Stonehenge, but since you cannot touch the stones, I was worried about my foot even lightly tapping one), and using my horse’s shoulder as my wall.

A few years ago, I started working handstand into my gym routine. It helped me wake up and energize for my tough training sessions. Since then, I can’t count the number of people that have asked me about it. Everyone thinks they can’t do it, but the secret is committing to the long haul; it’s not going to be pretty the first few tries (or even weeks). When I first started practicing handstand, even though my upper body was reasonably strong, I was shaking and couldn’t hold it very long. Like any other yoga pose, the benefits are cumulative.

Another secret is technique, which I will take you through here. One more thing I lost count of is the number of holes that were kicked in the walls of my former Washington DC yoga studio, from students learning handstand. Like with any inversion pose, do not rush its full expression. You must put in a little time to master the mechanics, or you will get frustrated (and may end up with a hole kicked in your wall).

Handstand is one of the best upper body strengtheners, in my opinion. Heard that before, about chaturanga, perhaps? If you’re stuck and can’t seem to improve your chaturangas, this can help you break through. And since it takes a minute or less, it’s easy to fit in on a daily basis. Try it for two weeks and tell me what happens… I’d love to hear about how pleased you are with your new muscle definition, sense of balance, and energy.

Firming the outer arms in

This, actually, is the hardest part. You have to learn how to engage and stabilize the shoulder girdle before you go upside down in a handstand. If you don’t do so, you are taking all your weight in your hands and wrists – yikes! Do this warm-up before practicing the handstand preps that follow, when you are new to the pose.

Margaret Burns Vap - Step 1 & 2

  1.  Take a yoga block (or a medium sized book) and hold it over your head. Don’t engage your arm muscles at all – imagine they are spaghetti noodles. Hold this for a minute. Release the block and rest your arms for a minute or two.
  1. Next, take your arms overhead again, and push hard with your hands into the block and reach up with your fingertips. Straighten your arms, and think about the upper arm muscles firming in towards your ears. Hold here, pushing as hard as you can with your hands into the block, for one minute.

Which version was more difficult? My students are always surprised when we do this exercise. Those muscles you feel working in the second version are the same ones you want to engage for handstand. If you try a handstand with spaghetti noodle arms, it isn’t going to last long.

Handstand prep

Some people find this more challenging than handstand, probably because there is no momentum at all to help you lift up. It allows you to walk up the wall into the pose, and understand what it feels like.

Margaret Burns Vap - Handstand Prep

  1. Come into downward facing dog with your heels right against a wall. You will probably need to shorten your dog, since as you come into this your shoulders need to line up over your wrists. Bend your knees and start to walk your feet up the wall; as you do so, your shoulders will move forward. It will feel funny. You will also probably walk your feet too high – you want to make a 90 degree angle. It helps to have someone there to tell you if you’re too high or too low. Your hips will end up over your shoulders.Fine-tuning: activate your core by drawing your navel in; firm your outer arms in towards your ears, like you did with the block over your head.
  1. With your core and upper arms engaged, you can take this a step further; practice lifting one leg up while you keep the other foot firmly planted on the wall. Push into your hands and your foot on the wall, while you lift through the toes of your other leg. Hold for a few breaths, then switch legs.

If you are shaking and feel that step one is very challenging, stay there for a few breaths (don’t try and lift a leg!) and then come down slowly into child’s pose. Make this your handstand practice until you are ready to move on.

More handstand prep – Negotiating space upside down

The previous handstand prep helps you understand what it feels like to be upside down in this pose: what goes where, what muscles you need to engage. This prep work helps you understand how to negotiate space upside down and come into the pose the traditional way.

Some words of warning: you should not rely on momentum and kicking up to get you into the pose. This is how holes get kicked in walls. If you are controlling your lift off, there is very little momentum.

To do that, you must first be able to tell the difference between your launch leg and your lifted leg. It will be natural for one leg to lift; later, when you master that side, you can work on lifting up on the other (a true challenge!). Problems result when someone tries to flail both legs into the air at once – that’s an out of control handstand.

Margaret Burns Vap - More Handstand Prep

  1. Come into downward dog with your hands a little over a foot from the wall. Shorten your dog somewhat, and then lift one leg in the air into three-legged dog. Your bottom leg becomes the launch leg. The other leg must stay lifted. Bend the launch leg knee and lift the other leg as high as you can.
  2. Bring your awareness into your launch leg. Start by practicing small hop ups, while keeping the lifted leg up. These should feel very controlled. Start small, and then make your hops bigger.
  3. As your hops get bigger, your launch leg will come up higher and your lifted leg may lightly touch the wall. If you are in control, you will “catch air” and hover for a second or two in your hops. This comes from using your core.

You are trying to figure out where you are in relation to the wall, so practice the high hops and wall taps a lot. This helps you negotiate the space, and make the mind/body connection of how to come into the pose with control.


Margaret Burns Vap - HandstandYou’ve arrived. After mastering the previous prep work, you are ready to come into the full pose at the wall.


  • Be sure to check out Athleta’s selection of Yoga Clothes as a great place to start your journey.
  • Remember to keep your launch and lifted legs separate. Once your lifted leg comes to the wall, slowly bring the launch leg to meet it. Only your heels are touching the wall, lightly – don’t dig them in. The wall is a very small part of your support.
  • If you push your feet into the wall too hard, you will move into too much of a backbend. You are working to keep your body lined up as straight as possible.
  • Your drishti, or gazing point, moves from between your hands when you are launching to the center of the room. This puts your ears between your arms, and lines your head up with your spine.
  • The moment when your outer arms are shaking and you cannot firm them in is when you come down. You will slowly add to the number of breaths you stay here. Start with 3-5.
  • You worked hard to come into the pose with grace, so don’t fall out of it. Come down slowly with control, by lowering your lifted leg first and letting your launch leg follow (reversing your ascent). Your core controls the descent. Shift your gaze back between your hands.
  • As with any inversion, don’t stand up right after. Keep your head below your heart with your feet on the floor in downward dog or a forward fold for at least 5 breaths, to transition back to right-side up.

Happy handstanding! Namaste.

Photo Credit: Larry Stanley,

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February 15, 2013 at 9:33 pm

Love the process and the blouse…..but the horse is what really caught my eye!

Christine @ Love, Life, Surf

February 15, 2013 at 9:43 pm

I’m really excited about this tutorial! Handstand has been something that has alluded me for quite sometime. I think that I’m afraid of letting myself kick-up into the pose and that my arms won’t be able to support me. I really appreciate this tutorial as it goes into much more depth than others that I’ve seen. Maybe I’ll finally get into the pose! Thanks for this.


February 16, 2013 at 7:37 am

I love doing these!

Another tip – If you use the wall, be sure your feet are clean first or you’ll get footprints all ovfer the wall.


February 16, 2013 at 8:49 pm

Doing handstands in the pool is a lot of fun too. The water bouys you up & supports you.

On the other hand, being underwater means you have to hold your breath.


February 22, 2013 at 9:52 pm

love, love, love the handstand and at 55 I LOVE being able to do it! my 21 year daughter laughed and thought it was “easy”…until she tried it herself!!


March 03, 2013 at 6:47 am

I recently started doing head stands, I guess this is the next progression.

Margaret Burns Vap

March 03, 2013 at 11:26 am

Hi everyone, thanks for all the great feedback!
Cassandra: handstand is a very different inversion from headstand. you will enjoy them both, and they each strengthen the upper body in different ways. I find headstand more grounding, and handstand more energizing.
Yeehaw & Namaste from Montana!


March 07, 2013 at 8:23 pm

Great practice advice! Thanks so much! I really appreciate the fact that so much emphasis is put on preparing and control. So often I find myself trying to muscle my way into a pose and this is a great tutorial in how to build up to handstand! Thanks tons!

fitness motivation

March 08, 2013 at 9:31 pm

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Janet Winslow

March 12, 2013 at 6:11 am

Love the tips and the support for continuing to improve your self and your skills!


March 15, 2013 at 9:08 pm

I’d be really impressed if they were doing tandem handstands ON the horse.

Malina Damjanovic

March 18, 2013 at 6:23 pm

I remember doing these as a kid. My mother taught us how to do them. It was so much fun, and I am still able to do these. Namaste everyone!


April 22, 2013 at 10:20 am

After reading this tutorial, I finally got the nerve to try a headstand. I started by going into tripod against a wall, and then within a week, I was going into supported headstand. The instructor had to to help me at first, but then I was able to really get it and go into it gracefully. With headstand, the core strength is key. I have not braved the “handstand” yet, or even a headstand away from the wall. But I will get there….I remember when I first started doing wheel pose, I was so afraid to try it. The instructor told me the fear is what keeps you from doing the pose, and that my bod y could handle it. Now I do regularly do wheels. Same with headstand…I was so afraid of trying it, and then it became one of the most liberating fitness moments I’ve ever had.


May 08, 2013 at 7:05 am

My Ashtanga instructor did this exact same tutorial throughout class last week (interspersed with the primary series asanas). I have been gazing at handstand (and headstand) in wonder for over a year, thinking I didn’t have the strength to do it. Once I got up, I couldn’t figure out what took me so long. If you can hold chaturanga and downward dog with ease, handstand should not be difficult for you. Now I realize it was definitely fear that kept me from trying, but with a step-by-step approach like this, and a patient and experienced teacher, the fear just melted away. My shakti kicks were also taken to a whole new level this week, just because I now know what it’s supposed to feel like to be upside down on only my hands like that.


May 05, 2014 at 3:10 am

I’m looking for clothing and style ideas at a reasonable prices for a woman over 25.. . Anyone know any good sites or blogs?. . Seems like everything I find is either geared toward teens or is insanely expensive couture.. . Thanks!.

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