A handstand is fundamental skill in gymnastics and yoga. In order to do this maneuver, you need to be able to balance the entire weight of your body with your hands on the floor. This takes incredible muscular strength in the arms, chest, back and core. You also have to display unyielding concentration or you will fall over. The best way to do handstands well is to practice them. The steps involved are not very complicated, but they are challenging.
Step 1
Face a wall to get into the starting position. Stand about the length of your arm away from the wall. Squat down and place your hands shoulder-width apart on the floor about the length of your hand away from the wall. Make sure your fingers are pointing toward the wall.
Step 2
Prep yourself to do a handstand. Place your right foot on the ground in between your hands with your knee bent. Extend your left leg behind your body in the air and keep it straight. Bounce up and down on your right foot a few times to get a springboard motion going.
Step 3
Finish the movement to get into a handstand. Maintain the same leg position as in step 2, then squat down deeply and forcefully push off the ground with your right foot. When you do this, flip your hips and legs over your shoulders, straighten your legs and allow your heels to contact the wall. Push strongly through your hands and get your body into a fully extended position. Point your toes toward the ceiling and hold.
Step 4
Dismount from the wall. Press your lower back into the wall and carefully walk your feet down toward your butt. Gently push off the wall with your heels and swing your lower body back down to the ground. Absorb the shock with your knees as you softly land on your toes.
Step 5
Wean off the wall and use an assistant. Have your assistant stand facing you. Get into the same starting point that you did with the wall handstand. Flip your legs up and have your assistant catch them near your ankles. Have him gradually apply less and less pressure. Keep practicing until he can take his hands off altogether. When you are able to do this, perform a handstand without your assistant catching your legs. Have him just stand close behind you in case you go over.
Tips and Warnings
- When you are prepping for your handstand, you can place either foot forward. Practice your wall handstands several times a day. Hold them for 15 seconds each. Every day, try to hold them five seconds longer. Once you are able to do the wall handstand with little assistance from the wall, shift to using an assistant.
Things You'll Need
- Wall
- Assistant
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