How To Practice Handstand Yoga

Introduction to Handstand Yoga

Handstand yoga is an excellent way to build core strength and increase your balance. It can also help with reducing stress, improving energy levels, and even creating a feeling of inner peace. But before you start practicing handstand yoga, it’s important to understand the different kinds of handstand yoga poses and their benefits, as well as any potential risks involved.

There are various types of handstand yoga, such as inversions (e.g., lifted lotus), balancing poses (e.g., dolphin plank or tripod headstand), variations (e.g., wall-assisted handstand or bird-of-paradise pose), dynamic flow movements (e.g., flying crow or floatingupward facing dog) and stretching exercises (e.g., tears). Some of these poses involve flipping the body completely upside down, while others only require partial inversion and balancing on your hands. However, all handstand poses offer strength training for your entire body, activation of your core muscles, improved stability in your shoulders and spine and flexibility in your hips, legs and feet when done correctly

In terms of benefits, practicing handstand yoga can help you build strength in key muscle groups like your arms and core ” all while helping you improve your balance through engaging different muscle groups simultaneously. Practicing this type of yoga can also help to reduce pain in the neck and lower back regions due to the fact that it reduces compression on the spine while reinforcing healthy alignment principles. Handstand yoga also promotes deep breathing which helps reduce stress hormones such as cortisol while allowing increased oxygen to reach the organs spurring an overall sense of relaxation leaving practitioners feeling both energized yet relaxed too.

However, although there are many wonderful benefits to be gained from practicing handstand yoga there are some potential risks associated with it too such as falls or strains due to incorrect posture or incorrect use of props that could lead to further injury . That being said every person has different levels offlexibilityand capability so its best touse modifications if needed during certain postures or use blocks/ bolsters underneath ones feet for support . Lastly remember thatsafety comes firstso don’t push beyond what your bodycansafely do – progress should always be gradual instead of abrupt to ensure maximum safety during practice!


Before attempting handstand yoga, it is important to properly warmup and prepare your body. This means taking time to stretch, mobilize, and activate your muscles for the particular postures you wish to attempt. Start with more basic movements that are gentle on your shoulders and core but still give you a good sweat – think lunges, cat- cow, arm circles, etc. Make sure to include a slight variation of each exercise each day in order to hit all your muscle groups.

Beyond physical preparation, it is also important to build confidence in your handstand practice before trying more difficult poses. Enroll in classes taught by an experienced teacher or attend workshops where you can practice both falls into this category. You can also research how-to videos online and supplement that with self-study time for new moves or reviews of materials covered in class. All these practices enable physical learning through repetition and provide mental stimulus as well. As you become more comfortable performing the basic postures (i.e., Crow Pose), progress from static holds into variations like a dynamic kick up into the pose or trying one armed handstands to express further mastery of the postures. Ultimately the goal should be finding balance between body awareness and pushing yourself out of comfort zones while maintaining safety throughout the process!

Breathing Exercises

Breathing is a vital part of practicing handstand yoga, as it helps the body to relax and helps pass more air through the body. Before attempting a handstand, take several deep breaths in and out, allowing them to fill and empty your lungs completely. This will help increase oxygen levels in your body, allowing you to have more energy to perform the poses.

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When you are in a handstand pose, focus on your breath – slow, deep breaths in and out. You should also keep a steady rhythm of inhales and exhales so that you remain calm throughout the pose. During poses if needed, take pauses between each breath if you need extra time to adjust yourself before continuing with another breath cycle. After completing a pose or coming out of a pose try to match your breathing with your movement, folding both into one fluid motion for more ease when transitioning from one pose to another.

Finally when going into savasana (corpse pose), it is important to come into the resting position gradually with calming breaths throughout ” this will help settle and relax the body before ending handstand practice session.

Safe Form for a Handstand

When practicing handstand yoga (or any form of inversion posture such as a headstand), it is important to use proper form and alignment to help maintain balance and prevent injury. You will want to pay attention to where your center of gravity is located and adjust the distribution of your weight accordingly. Generally speaking, you should aim for slightly more weight to be placed on your arms than your legs, as this helps with creating a stable base from which to work from.

In addition, it can be helpful to have something like a wall nearby so you can use this for support when needed. Many people find that certain poses such as the crow are more easily performed by leaning against a wall before attempting them without assistance – this helps build up the muscle strength and confidence necessary for the pose done without help. Learning how to do handstand poses using a wall first can help you later master them without any support at all!

How to Get Into a Handstand Position

Getting into a handstand can be a challenge and requires practice, patience, and proper alignment. Here are some steps to help you get into the handstand position:

1. Begin in a standing/kneeling position with your feet together and core engaged.

2. Inhale deeply as you bend your knees and fold forward from the hips. Place both hands flat on the floor at shoulder width apart, with your fingers pointing towards your toes. If you have difficulty reaching the floor, use props such as two yoga blocks (or similar) just outside of your feet to provide support.

3. Exhale deeply as you take small steps onwards until you reach plank pose with your feet lifted off the ground, ankles over wrists and arms straightened. Ensure that we keep our shoulders strong throughout this movement, shoulders away from the ears at all times.

4. Inhale deeply as you tuck your chin to bring it in line with your sternum (just below the neck). As this occurs, start pressing up with your palms into an inverted ‘V’ shape whilst lifting one leg off the ground towards its opposite hip joint pushing more firmly through both hands/forearms and maintaining balance as much as possible (for balance it may be easier to keep one leg slightly extended instead of bringing it fully upwards)..

5. Exhale deeply as slowly lower one heel towards the mat behind you and firm up all supporting muscles in order to hold the pose for 5 breaths or longer if desired before releasing down either back into starting position or folding yourself out of plank pose and onto child’s pose or downward dog to close off the practice session.

How to Exit a Handstand

1. Start by slowly and carefully bring your feet away from the wall and down, aiming for a plank position with your hips over the shoulders and head
2. As you re-engage muscles through your core, gently lower yourself down closer to the ground
3. Keeping the core engaged, lower into downward facing dog as both feet come off the wall
4. Slowly lower one foot down first (avoid putting too much weight on that foot), followed by the second foot a few moments later
5. Once comfortably in a downward facing dog pose, pause for a moment before transitioning into another pose
6. To make the descent even more gradual and avoid jumping out of handstands, use props such as yoga blocks to gently transfer your weight onto while coming out of a handstand
7. Finally remember to stay mindful throughout the transition process in order to practice safely

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Common Mistakes to Avoid

When attempting handstand yoga, some of the most common errors people make include inconsistent posture and balance, lack of focus on breathing, too much weight placed on the wrists, and poor core control.

Regarding posture and balance, it’s important to practice your handstands either against a wall or with a spotter if you feel the need for extra support. When done correctly, you should feel most of your weight evenly distributed throughout your body rather than solely in your arms. Additionally, maintaining correct alignment within each pose can help you avoid injuries and keep practice efficient.

Breathwork is an important part of any asana practice – including handstands – since breath helps to move prana (or life force) through the body. Focusing on taking slow and deep breaths can help ground you in poses that require balance as well as provide relaxation amid challenging transitions or stability holds.

Proper wrist positioning is essential for avoiding strain or injury in this area. When practicing handstand yoga, be sure to place enough weight into both sides of each wrist evenly so that they do not become overburdened. To ensure correct form during static holds in a handstand position, engage your shoulder blades by gently drawing them back and down toward the waistline while pushing into both hands equally.

Finally, core control is crucial when performing this type of practice since it plays a major role in helping keep proper posture and counteracting gravity imbalance while upside down. The trick here is to pull up through the lower abdominals which helps create proper equilibrium throughout the entire body while supported by each arm without falling out of correct alignment or failing balance coordination demands.


As this post has highlighted, there are several key tips for practicing handstand yoga correctly and safely. These include going slowly and using props such as a wall, blocks, or a yoga mat; maintaining the correct body alignment with the chest open and hips in line with the shoulders; and ensuring that you have sufficient space and the right materials before attempting the posture. Regular practice is important to gain confidence in handstand yoga and hone correct technique. With enough practice, it is possible to safely master handstands, gaining physical strength, improving muscle coordination and balance, stretching deeper into poses, de-stressing through focus and concentration on technique, increasing energy levels, and enhancing overall well-being. For those wanting to continue taking their handstands further or learn more about other types of yoga postures, there are many great resources available both online or in person from certified instructors. Handstand yoga can bring us immense benefits if we remember to go slowly, practice regularly and with awareness of proper body mechanics for maximum safety gains.

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