Handstand

Instructions

1. 1Stand facing a wall, about one leg's length away.
2. 2Place your hands shoulder-width apart on the mat, fingers spread wide, index fingers parallel.
3. 3Walk your feet toward your hands until your hips are above your shoulders.
4. 4Press firmly through the fingertips to protect the wrists, and engage your core.
5. 5Kick one leg up toward the wall, followed by the other — use the wall lightly for balance.
6. 6Stack hips over shoulders, squeeze the inner thighs together, and point or flex your feet.
7. 7Hold for 5–15 breaths. Come down with control, one foot at a time.

Contraindications & precautions

• ⚠Wrist pain or injury — strengthen wrists progressively before attempting; never practise with acute wrist pain.
• ⚠High blood pressure, glaucoma, or detached retina — sustained inversions are contraindicated.
• ⚠Pregnancy — avoid after the first trimester or without guidance from an experienced teacher.
• ⚠Shoulder instability — build shoulder strength with forearm plank and dolphin pose first.