AH-doh MOO-kah vrik-SHAHS-ah-nah
The ultimate expression of balance, strength, and focus. Handstand is an exhilarating inversion that reverses the pull of gravity, strengthening the entire body and requiring absolute presence of mind.
Place hands shoulder-width apart, fingers spread wide.
Kick up or hop one leg at a time, bringing the hips over the shoulders.
Engage the core and reach through the toes to find a straight line.
Press the floor away actively, gripping the mat with the fingertips to control balance.
Stack the wrists, elbows, and shoulders in one vertical line.
Draw the navel toward the spine and knit the front ribs together to avoid 'banana back'.
Squeeze the inner thighs together and reach up through the balls of the feet.
Gaze slightly forward of the fingertips to help maintain balance.
Builds immense strength in the wrists, arms, shoulders, and core.
Improves balance, coordination, and spatial awareness.
Invigorates the nervous system and increases blood flow to the brain.
Develops confidence, courage, and unwavering focus.
Encourages a playful and resilient mindset.
Practice against a wall to build strength and overcome the fear of falling. Focus on touching only the heels to the wall while keeping the core engaged.
Place a block between the hands and press into it with the outer palms to help activate the serratus anterior and stabilize the shoulders.
Stand behind or beside the student. Catch their hips as they kick up, guiding them into a vertical line and helping them find their balance point.
Be firm and stable; ensure you are not pulling them over.
Once the student is balanced, gently guide their legs together and upward, encouraging them to reach through the feet.
Communicate clearly; let go gently as they find their own stability.
Balance on your hands and stay straight.
Defy gravity by rooting through the palms and ascending through the core, finding a point of still suspension in the center of the room.