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While there are many ways to get away from the wall, I’m going to focus on the one I’ve seen be the most effective and I’ll show you why.
If you’ve always wanted to learn how to do a handstand and more specifically get your handstand away from the wall this one is for you.
Watch the video below:
This is what I call the T-stand to Free-stand method. As you can see in the video, it’s a relatively simple technique. However, it’s important that you zero in on the details of what’s going on.
Ok, so here’s what you do (Btw, you can also see all of this in the video):
1. Start with your back against the wall and extend your legs out in front of you.
2. Then reach forward and place your hands on the ground somewhere around your ankle bones.
This can be slightly different depending on your body type and height. That’s ok, “somewhere” in the area is what you’re going for because that creates your “legs distance” from the wall.
3. Pop up to downward dog with your heels against the wall and place your hands in the same place they were a second ago (while you were sitting on the floor).
4. Then, use your core muscles to lift your legs up the wall so that you end up in a pike handstand. Your legs and torso should be at a 90 degree angle from one another.
5. Choose whichever leg you’re more comfortable with and lift it straight up in the air.
Now here’s the thing, it’s not a hopeless fling and launch up to handstand. This is where control and breathe really comes into play.
6. At first, you not even going to move the bottom leg completely away from the wall, you’re going to get the shifting mechanics down first.
So, try this:
On your exhale, shift your body forward enough so that you come onto your back toes at the wall. That’s it. Then inhale and bring yourself back to the wall exactly how you started.
We have to move in pieces here to hardwire the brain to understand the movements (more on this later).
Now this time, on your exhale, shift your body weight again, a little bit more, and pop up onto your back big toe. Inhale, and bring yourself back to where you started. Great work!
Ok, now for the fun.
This time, on your exhale, shift yourself forward so that your back foot completely leaves the wall. But not far! It should move no more than a couple inches away from the wall. This is a slightly bigger shift than last time, but not by much. Just enough to get your back foot away from the wall. Got it? Then on your inhale bring yourself back to the wall.
Two things are happening here.
- One, you’ll feel like you’re more in control. Which you are because you’re controlling the amount that you shift.
- Two, you might even feel more confident that you can do this than normal.
Although it may be tempting to hold longer, DO NOT!
A Step Ahead Of Fear
And there’s a very good reason for this. You want to stay in control of this movement the entire time. It’s the loss of control that leads to fear. And having to constantly remove fear is tough.
And you stay ahead of it by taking actions that demonstrate you’re not being controlled by it. If it was marathon (and in ways, learning handstand is), you’ll always be a couple steps ahead.
This is why I don’t want you to hold for any longer than that breathe, even if you feel like you can. Start slow.
Work on this for a least a week. I know it’s tempting to do more, but don’t. I mean think about it, how long have you been glued to the wall now? Another week, staying close and practicing correctly isn’t going to kill you. Promise.
Alright, fast forward a week or two. Repeat the same exercise and go for two breathes. Remember, always stay in control. You should have something like this:
Week 1
Exhale: Foot away from the wall
Inhale: Back to the starting position
Week 2
Exhale: Foot away from the wall
Inhale: Hold that position
Exhale: Continue to hold that position
Inhale: Back to the starting position
See what’s happening here? You’re slowing moving away from the wall and I’m only allowing you to stay away for a breathe. Get it?
Power Overwhelming
Why is this so powerful?
You’re training yourself not to kick and randomly fall over every time. You’re instead training yourself to float into it in a controlled manner and come down in a controlled manner. You’re coming down before you lose your balance.
You’re walking out the front door before being kicked out the back, if that makes sense to you.
Or, think of it just like learning to fly a plane, you want to learn how to take off AND land. The landing is even more important. Click To TweetBut more importantly you’re hardwiring your brain correctly. You’re training it to come up and come down.
Creating A Bridge
This method creates what I call a “bridge”. You need a bridge to get from point A to point B when the distance is too far.
Now that you understand how to get away from the wall, here’s the big picture.
Notice that I didn’t tell you at any point to move the bottom leg up to meet the top, right? And there’s a reason for that. You’ll learn to balance in the T-stand position first.
You’ll imprint that position into your brain. It’s extremely important to do that and here why:
The reason students fail to learn to free balance is because when jumping up to handstand from the ground, they have no idea what they’re actually jumping too.
They understand that they’re jumping to a handstand. Great, but they don’t actually know what a handstand feels like. Make sense?
However, if you practice that T-stand and hold even for a second on that “Week 2 Phase” you have an idea. From that you’ll understand instinctively things like how to regulate pressure, how to shift your hips, what it feels like to be stacked and what it feels like in your hands.
This position answers the “what” when you’re kicking up to handstand. You have to understand the “what” to remove the training wheels.
Ok, so here’s the importance of the T-stand exercise:
Not: Handstand kicks from standings splits → Up to full handstand
See? You’re using the bridge.
All your efforts are initially focused on kicking up from standing splits on the floor into that exact T-stand position that you shifted yourself into from the wall. Get it?
Now you have a plan to attack your handstand.
Every week you can add a breath to that T-stand exercise. Right? So over the course of 1-2 months you’ll add anywhere between 4-8 breathes to your freestanding T-stand, or however many seconds that comes out to. Got it?
Meanwhile once you get to the point where you’re holding your T-stand for a breathe or 2 you can start working on your standing split jump from the ground.
This is how your develop discipline and build control at the same time.
Get really comfortable holding your T-stand before you work on moving the bottom leg up to a full handstand.
Not to mention, holding the T-stand allows you to build the stamina necessary in the wrists, arms, and core to more effectively attack the full handstand.
Free balancing in any position is WAY better than not being able to balance at all. So use this T-stand method to get there fast.
And speaking of the core…
The Double Your Core Strength System Spring Enrollment is Opening Soon
If you aren’t on my email list or haven’t heard about it yet, it’s a step-by-step total system to rediscover and double your core strength.
Now that the beta students have gone through the entire system, I can say with 110% confidence that this method works and the results have been quite impressive. And all sorts of different students have gone through it. Here’s how the program is broken down:
The program itself is broken down into 5 distinct “Phases”.
I. The Game Plan – It’s like the view from 20,000 feet above, it teaches you the “how” and the “why” and exactly what you’ll be doing to achieve your results.
II. The Lab – This is where you go through a comprehensive 29-point benchmark test. It’s a complete assessment of your entire body and shows you exactly where you’ll be starting.
III. The Setup – This is where you’ll select your plan for the next 30 days. There’s 8 unique plans and you’ll select the one that’s best for you (based on the benchmark test). Each plan, in addition to developing core strength, bolsters another “weakness” area of your body, hamstring flexibility, shoulder flexibility, arm strength, hip flexor strength and more….but you get the idea? This is how you separate strength from functional strength.
IV. The Attack – You’ll follow the step-by-step plan to double your core strength + fix the weakness. No having to think or question what you’re doing, it’s all drawn out for you, every day, every step of the way. All you have to do is put in the work!
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I’m putting the finishing touches on it and it should be ready to go within a couple of weeks. I’ll be making the spring enrollment open only to people on my email list, so if you’re interested in going through the program, be sure to sign up below.
In addition, whether you choose to buy the program or not, you’ll automatically get access to a 3-part Video Core Training Series completely free and I’m sure you’ll find it insanely useful whether you’re a seasoned practitioner, yoga teacher, or just looking for a starting point!
Let me know when The Double Your Core Strength System Becomes Available!
Your Homework, leave a comment below and let me know: What is the number one thing that’s holding you back from doing a freestanding handstand? Is it strength related or is it fear related?
Fear. I have been practicing for 15 years and still can’t do a handstand away from the wall. I’m going to try this method and understand exactly what you are saying. I always do too much too soon and fall, then never try again for months. Rinse. Repeat. Thank you for sharing your tips!
Christina, it is common to try too much too fast. Give this method a try and let me know how it goes. I’m sure you’ll see a difference! 🙂
Hi Brian ~ thanks for this; its really helpful. Its actually becoming less scary and more of an experiment to find what works in my body. Your guidance is so helpful.
You asked about other tutorials that we might want to see: I’d love something on proper shoulder alignment in Chaturanga, especially when jumping back. I (think I) know what it should be, but what no one ever explains well is how to set up correctly from Ardha Uttanasana. I’d love to hear (and see) your insights. Thanks again. Namaste.
Maryellen, that’s a good idea, Chaturanga, jump throughs and jump backs would make for a great post and podcast! And glad you found the post helpful!:-)
Yes please do one for that!
Need help with crow and side crow. Thanks
Karen, what about those poses makes it difficult? Is it the weight shifting part?
I used to think it was fear.
Lately I think it is strength which = control.
Now that I see it in black & white – it’s really the same thing…
They are pretty similar aren’t they? Having that control sure does make the wolf feel more like a lamb, doesn’t it?
At age 52, my obstacle is mostly fear related, although I could use a bit of core strengthening as well.
Laura, I totally understand where you’re coming from, handstands are fun, but not at the risk of injury. And you’re right, having more core strength will give you more control!
I’m Brian Hill. And I have been listening to your podcasts for over a month now and I LOVE them! In fact, your handstand tutorials have made a much bigger impact on my handstand practice just within the last month compared to the last 2 years I’ve sort of messed around and taken a ton of inversions workshops. Nothing has been as direct, to the point, and cut throat real as your advice. And I love the handstand road map! I didn’t even have to use it that much, I just feel that the core exercises you recommend and advice on strengthening my wrists, arms, shoulders, core, and legs have been the winning ticket to my FINALLY being able to at least somewhat hold a good handstand. But, I am still lacking strength in my arms a little, and my core still needs work. I’m 46 and a half, so I’m no spring chicken. But I’d like to finally be able to maintain a handstand without falling out. I don’t use the wall as a crutch because I’m afraid of it. I use it for the “L” push from the wall (not facing it) and I can spin out of a handstand in the middle of the room. I just don’t have the core stability yet to keep my hips still above my shoulders and I think I know why. I’m still dumping a little in to my lower lumbar causing it to arch a little and my arms/shoulders are still a bit weak. I also need to engage my core more to fire up Moolah Bandha, like a block between my thighs and squeezing like the dickens! Anyway, I apologize for the long winded comment here. I’m not really asking for any advice or guidance because I’m so aware of what I need, being that I’m an up and coming yoga teacher my self, but mostly by hearing your podcasts. So Thank you again and I look forward to hearing more and even showing you my practice some time…. uh, when it’s sharpened up a bit as well! Cheers. 🙂
Brian, anytime, please let me know if you have any questions. I’ll know you be great, simply by you’re name! 🙂
Hi Brian , for me it’s strength and fear.
Gretta, do you think it’s lack of strength that leads to the fear? Or would the fear go away if you had more control?
Hi,
I really need help in my spilts, I’m nearly there, but it my right hamstring.
Thanks
Mina, doing a video on the splits would make a great tutorial! As for yours, is your hip not quite on the ground? Trying dropping your right hip onto a block to prop it up slightly. That’ll allow you to to really get into the right hamstring!
Hi Brian, thank you for sharing this. Ive been practicing yoga for 5 years and still have not perfected inversions and arm balances well, i really need to to work on my core and your tutorials have helped me work towards my goals. I guess Fear of falling back is keeping me from managing handstand, headstand and forearm balancing plus i think im not engaging the right muscle.
I cant wait to try this out and work hard!
Yas
Yas, good point. But yes, core engagement is everything! Also, glad you’re enjoying the tutorials. 🙂
Oh my god… this is EXACTLY what I have been dealing with the past couple of weeks. I’m able to hold handstand for a few breaths, even off the wall, AS LONG as I’m jumping up toward a wall – something about knowing there’s a wall to catch me helps me overcome the fear of “going too far over” – even if I most of the time I don’t end up going over 😉
So it’s been a somewhat random series of experiments to try to get up in the middle of the room, but in the long run, to no avail. And then, this post shows up in my inbox – what serendipity. Thank you!
I will be doing this from today!
Ha, Jay, it’s funny how things work out like that right? Give it try and let me know how it goes! 🙂
Hi Brian. First thank you your tutorials are amazing. I have an issue with falling out of handstand…..I start to flip over(even at the wall in this method) then panic and end up like a puddle on the floor. ( not gracefully cartwheeling out like you). I’m worried I will injur myself because I dont know how to regain control when I’m falling out. I fell shoulder down last time. A tutorial on falling out safely would be helpful for me.
Karen, that’s something I can make. However, what I would recommend is taking a step back and really learning that hold with your back toes against the wall first, that’ll help to develop the control! Then based on the way you fall it’s sounds like you’re doing kinda like a twisty thing out of it versus just going with the momentum. And for fun, work on trying some cartwheels, it’s amazing how practicing cartwheels will help you develop “falling confidence”. Hope that helps!
Learning to tuck and roll out of a handstand is also really helpful. Bend at the elbows like in the down motion of a handstand push up, tuck your head and somersault out of the handstand rather than trying to end standing. Learning this is also helpful when attempting forearm stands as well. Probably easiest to teach this rolling out from headstand then showing from forearm, then from handstand. That is the method I have used since childhood and it is definitely less frightening to try free standing when I know I can more slowly roll out if I begin to go too far over.
For me I would like tips on how to get better at floating my legs back down from pike position. I have got the pike at wall in handstand, able to hold over a minute, but by then when I need to come down, my legs are just dropping really fast….I do controlled upside down leg lifts in headstand attempting to build this control, but still can’t seem to get my legs to float down from handstand. Thanks!
Kim, yes you’re right about the tuck and roll, the more methods you have for falling the easier it’s going to be to learn. And yes, that’s a great suggestion for a video teaching how to float down! Keep me updated on your practice, happy to help. 🙂
Hi Brian I’m so up for this T stand plan as I’ve been relying on the wall for far too long – my question is a bit duh but when you’re aiming for T stand without the wall is it one leg up straight and the other pike or both pike? Thank you for all your content I love the website and podcasts- Erica
Erica, one leg up and one leg out, just like at the wall. Make sense? And glad you’re enjoying my content! 😀
Thanks for your great advice for handstands. I would love some help with chakrasana backwards roll. I have been working to get stronger shoulders and core, but the coordination or putting it all together remains a mystery.
Lisa, that’s a great one for me to make a video! Doing the backwards roll is always fun, but can be scary!
I’ve been practicing Handstands off and on for a couple of years. My biggest struggle is keeping my feet up in the air and holding it. I can do a head stand until I get tired. But not in handstand. My feet don’t seem to know where they are in space and I fall down.
I am an instructor and I love the exercises that you suggest. I almost always do what I call the awkward plank in class (plank holding up opposite hand and foot). This is building strength. I don’t have enough strength to hold the seated pike / LSit yet though.
Thank you!
Sandy, work on developing your L-sit. It’ll help you gain so much control when you’re upside down! Question for you, does it feel “lucky” when you stick a balance? And so when you get up there you’re legs will flail around a bit? Happy to help!
Brian I noticed in your video with the T stand your back is arched (much different than your straight hand stand). I s that Ok or should I focus more on flattening arch?
Micheal, a tiny one is okay, but not to where it feels like a blatant backbend or even pain in your lower back. Part of the reason why you seen that is it’s just a practice clip of myself that I used, I could have easily cleaned it up. 😀
However, the thing to work on is to make sure when you shift away from the wall your core is engaged, that’s how you’ll start to find the control. Then, once you have the balance you can always clean up the mechanics to make it cleaner and cleaner!
Hello brian thanks for sharing i guess im in the presshandstand point can you give more tutorials in press hs?
Hi Devi! Which is the most difficult part of the press for you now? Is it the shifting forward and getting the hips into the right place? 🙂
It’s almost wanting to take on too much. My ultimate goal is to learn a press to handstand. And I kind of flip flop between handstand and pressing drills. Even though I’m sure I lack some hamstring flexibility and lower abdominal/hip flexor strength.
Deanna, that is a common thing to do when practicing. Although, sometimes when you take a step back and really focus on the details that’s where the major progress happens/ 🙂
Hey Brian, great post thank you! I have my ‘kick up’ handstand . I have very tight hamstrings though so finding it really hard to ‘float’ up as my standing splits are dire and I guess core a bit weak! Also, I’d love a tutorial on beginning to press into handstand 🙂
Jenn, hamstring flexibility will make a huge difference. And especially in working towards a press handstand, having that flexibility is key toward being able to pull your hips over your shoulders. That would make a good tutorial video!
Hi Brian, this sounds like a great plan. I have a question about bringing the top leg back like you do in the video…does that not encourage a “backbend”, which is what I struggle not to do in the first place? I just went to a workshop recently and was told that the shift back, away from the wall, needs to be a pike of the hips. Comments?
Thanks for your help! Love the podcasts also.
Robin
Robin, I didn’t actually plan to use that clip originally when I shot it, my hands should have actually been a little closer to the wall and my leg wouldn’t have gone over so much. But to your question, you definitely don’t want to bend the back in this process, you want to focus on engaging your core so much to where hard for YOU to tell if you toes are actually even touching the wall or not. Hope that helps!
Thanks Brian. I am going to try this – for 2 weeks from 1st May. Am struggling with finding tipping point. Let you know how I go. Can I ask is there optimal times you shd practice ‘finding your L shape balance’ per day? Or its up to me? ☺️
Sophie, whatever time fits into your schedule will work just fine! Keep me updated!
My fear is not knowing how to cartwheel out of handstand! I tend to freeze and then fall like a tree “Timber!!!”
Gemma, I’ve seen that before! 😀
Try practicing cartwheels independent of falling from handstand. Try them on there own on the grass or any other soft service. That’ll get you more comfortable. Cheers!
Thank you so much for this awesome tutorial, Brian! I’ll start today – yay!!! Would you recommend the same method for the forearm stand?
Lots of love from Austria!
Betty, you can use that tactic for forearm stand, too! Give it a try and let me know how it goes. Are you currently working on forearm stand?
Great information thanks Brian! Since falling on my head trying to handstand as a kid I have had the fear of trying free standing. I am confident against the wall but have too much fear and too little control to try without the wall. Hopefully this method will get me making progress. Thanks Jade
Give it a try Jade and let me know how it goes!
Aloha Brian,
How long do you suggest trying the bridge exercise during the first week and second week? 30 – 60 seconds? Any chance of demonstrating in a video how to do floats from forward fold to chaturanga and from down dog to standing at the top of your mat?
Really appreciate the videos. Have a great day. Mahalo Joji
Joji, good question, until you start to feel your arms collapsing, this exercises is also great at building arm stregnth! And on a video, I do have that in the pipeline, great idea! Hope that helps and let me know if you have any more questions! 🙂
Really enjoyed this video. Was injured several years ago….weakened neck/ building core and muscles around neck. That’s the hold up. ( I think I could do ” firefly”, but my hands don’t lie flat behind me……any prep ideas?). You are a great teacher, much success)
Sue, start with doing core exercises where your head rests on the ground. Even doing something simple like half-boat with your head on the ground will strengthen your core. Do you have neck pain or do you just think your muscles are weak. And for firefly, start work on hamstring flexibility and that should fix the problem!
I can do boat fine ( because I’m sitting up)…..after several years, I can hold my head up if I put my arms in back……for a little while ( no neck pain…..it feels strained, then will spasm) But much stronger now…..can do plank….lift legs in down dog, ” fire burner”. ( your core strengthened seems just the ticket) ps. Saw my new PCP doctor today…….after exam, he said there was a study done that found that out of all the physical therapies ( yoga, chiropractic, acupuncture, PT……yoga was the only one where there was measured improvement in my type of injuries)….He said, just keep doing it.
Sue, that’s great news! Keep me updated!
Thanks so much sharing this information. I have been practicing for a while and can only hold handstand without the wall for couple seconds. I’ll go back to square one and try this method. I could also use help with crow. I believe at first it was fear because I fell face forward pretty hard and injured my wrist. It has been a year since then, I’ve let go of fear and I’ve been trying practicing every day, still making no progress. Is it just missing core? I can use core to do free standing headstand without kicking… Any advice is much appreciated.
Karen, when learning crow, instead of shifting forward try shifting the other way. Here’s how you do it: start already shifted forward with your forehead on a block and your knees on your triceps. Then, rock backward, that way, if you over-shift, you’ll just end up on your feet. I know how scary it can be to fall on your face. 🙂
Hi Brian,
I’ve been practicing yoga for about a month at a dedicated yoga studio. Before that I was practicing at my local gym. I’ve been working really hard to hold crow and I have the bruises up and down my triceps to show for it. I know this is a basic pose but I feel it’s the gateway to all the others. Any pointers to help me with crow? I feel like I’m not engaging the right muscles. Everyone makes it look so easy and I really struggle.
Thank you so much! I really enjoyed your post about handstands…I’ll tackle that next.
Theresa, those bruises on your triceps are from not using your core to lift yourself up as your knees rest on your arms. Work on strengthening your core to hold yourself while you’re in crow versus just trying to find “balance”. Once you get that, you’ll be set for handstand. 🙂
Just seen this and it looks great, will be trying it in my practice tomorrow. I’m using yoga to aid to recovery from back problems, I’m working on core strength but know this weakness is holding back my practice and a fear of toppling and injuring my back doesn’t help with the handstands! At least with this method I’ll feel secure and be making progress rather than my current erratic kicks up into space! Thanks so much.
Vicki, glad you enjoyed it. Keep me updated on how it goes for you! Happy to help. 🙂
Fear of falling, I can hold it for a few seconds as long as something to stop a complete fall.
Lucy, I know what you mean, I went through that phase where I’d use a pole like thingy in the yoga studio I’d go too. Baby steps! 🙂
I just made my first attempt at this yesterday, before finding this post. I lifted my other leg slowly and held it–hooray! On the second try, I fell over flat on my back. So this is PERFECT—and makes so much sense. But here’s a big question: must I be alternating legs? Or is it okay to stick with just one side for now? I have some tendinitis in my left hamstring and always prefer to have that be the lifted leg.
Sophia, that’s great! Just learn how to balance with one leg first, once you get that learning the second leg will be a ton easier. 🙂
Hey Brian! How many times do yoy suggest doing this a day? (I try not to beat stuff to death) and what are your thoughts on doing this before bed? I’ve read the brain best absorbs things that happen right before sleep
Thank you!
Steph, 10-15 minutes a day will do the trick. All you’re trying to do is build the brain connection and to do that it just takes a little bit of time everyday. And also, practicing before bed is great! I do it all the time. 🙂
I took a video of myself doing this because I still keep falling over and I’m reaching way behind my hips with the top leg and that pulls me over. Should the top leg be stacked right over the hips when you push off or is it okay of it’s reaching past the balance point?
Steph, you can go a little bit, but no so much to where it pulls you into a backbend!
Definitely fear of falling. I learned to drop into a backend from headstand with a partner lowering me to the ground a few times with a belt around my waist. After a few of these I dropped on my own and was no longer afraid of headstand in the middle of the room. I need to figure out how to fall out of handstand. It feels like I’m much higher up when I’m on my hands and when I would fall if I wasn’t near a wall I’d be unable to control the fall. I can usually stick and hold a handstand without touching the wall but the wall needs to be there or I won’t go up.
Matt, try it from handstand, have someone spot you! For me personally, I find dropping from headstand much scarier!
What do you mean by someone spotting me? Where do they stand? What do they do as I drop? How do they support me the first few times?
You want to have someone catch you to break the fall, but not too much. The goal of the spotter is to allow you to calibrate your balance without you having the fear of falling flat on your back!
I have a sort of random elbow position question. Should I try to keep my elbow crease pointing toward the inside of my body? Its natural tendency is to rotate outward so that as I’m looking at the crease I can see it lines up with my fingers instead of my thumb. Does that make sense? I have a tiny sore spot on my bicepital tendon on my right and a little forearm pain on my left. I’m working on your methods but I want to try to not injure myself further.
Thanks
Cherie, I think I have a good picture, slight rotation out is okay (it actually widens your shoulder blades and helps create stability). But, if you have elbows that hyper-extend you have to be careful not to go too much!
Balance to stay up, that is stopping me.
How to build the strength to slowly with the controls to come up to handstand.
SF, how long can you currently balance for? Once you start sticking the balance for 10-20 seconds you start to work on the press. And the cool thing is as you start to hold your handstand longer and longer, that’ll build a whole new level of strength!
Fear of falling scares me, is there any ‘fail safes’ i can adopt please
Kris, mostly just learning how to cartwheel to either side!
FEAR! I have been practicing yoga and handstands for 5 years and I fear not just falling over, but because my shoulders are tight, falling into a wheel position freaks me out. Perhaps it’s a combination of fear about falling and a lack of shoulder strength. I have areas of weakness and that combined with fear makes for a lethal combination. I will be trying this new technique for awhile. Thank you!
Kimberly, thanks for sharing! Give it a try and let me know how it works for you!
Thank you for these tips, I am looking forward to trying this method! I think that the major obstacle for me is fear. I would like to see a tutorial on jump backs. I have been practicing them for years but I am always stucked at the same point: I can lift in lolasana and swing backwards a little, but then I am unable to bend the arms and shift the weight forward enough to project the legs. So I just fall on my butt. Any advice to progress further would be welcome! In the meanwhile, I will be practicing your sequences for core strenght 🙂 thanksfor your work!
Anne, you’re in luck working on a jump back tutorial at this very moment. Should be out soon!
Hi Brian,
Back bends are always a challenge to beginners. It would be nice to have beginner to advanced poses working through every day to increase stretch.
I have now been using this technique myself and with a couple of my students for a week. The results are almost miraculous. We were all easily able to do a controlled kick-up against a wall but not balance. The hopping up freestanding method feels way beyond capacity for all of us. You’re right. We need a bridge. Not allowing the raised leg to go into a split at the same time as pressing the wall leg onto tiptoe seems to be the key factor. It engages serratus anterior and sets the hips. When we do this exercise first, we all find that we are then able to do a controlled kick-up and balance for – so far – about four breaths. The body just finds the alignment once it has experienced it.
Hi Jess, that’s SO AWESOME! Sorry I was slow to get to this, how’s your handstand now and what about your students? Happy to help! 😀
My fear keeps me from trying handstands. The same thing with crow pose. I need to develop upper body strength what poses would help me
Angela, yes that’s a common one! Do you feel like your arms are going to collapse out from underneath you when you jump?
Just wondering, could the same method be used for Pincha Mayurasana?
Thanks Bryan
Lauren, for the most part, yep! 🙂
Hi Brian! You’ve totally inspired me to go back to basics and try and learn to handstand the correct way other than ‘getting lucky’ with my kick ups. With the pike against the wall, where would you send your gaze? If i switch my gaze to look back in the direction of my feet I find this position much more manageable however looking down between my hands is SUPER hard on my shoulders if the legs are truly parallel to the floor. Is it just lack of strength?
Big Thanks!
Liv, when you’re starting gaze in a position that’s most comfortable for you! For your second point, it could be hamstring flexibility that’s making holding that pike position difficult! 🙂
I have a bit of a bad habit as a result of not having the fear of falling. I tend to overshoot and end up in a back bend. I’ve been working on keeping both legs straight, jumping into pike and then lifting into handstand which seems to help, but I still often end up going too far. I had a baby 5 and a half months ago, so I decided that I was going to rebuild my core more methodically and have been working on holding L sits for longer, lots of navasana and just hanging out in pike– also trying to lift up into forearm stand rather than kick, but I’m a bit worried that for some reason my sense of where my hips should be is off. I struggle a bit because I don’t feel certain poses. I went and studied in India to get a deeper understanding and I get where things should be technically, but I don’t feel alignment really in my practice. Do you have any recommendations?
Hey Rix, how is your hamstring flexibility? Can you fold completely flat or close to it in a seated forward fold?
I can do handstand with the wall behind me just for insurance. I have a shoulder that will subluxate if I’m not careful and this gives me the confidence I need to practice it and no I’m not going to topple over into an uncontrolled backbend. But I would love to be able to do one without the wall. I’m definitely going to try your suggestions. Thanks!
Kathy, sounds great! Let me know how they work out for you! 🙂
Hi Brian, I’ve had my handstand practice away from the wall for about a year. I can (with varying degrees of success) kick up with one leg and find a split hold position and over a few breaths straighten both legs up and swap my split hold. I can play with balance when moving my legs opposite to one another. However, when it comes to straddling my legs or tucking them, i.e. Moving my butt beyond my shoulders for counter balance, my body and brain doesn’t feel like it’s created the neural pathways to make me understand what needs to happen. I don’t want to take my handstands back to a wall because it took so long to overcome the fear. Do you have any other bridging activities/exercises that might help. Many thanks ?Gemma Skells
Hi Gemma, do you think it’s a fear thing or a strength thing? Sometimes what can help if it’s a strength thing is to work on strengthening the back muscles a bit more. They help you to “stick” in your handstand when you’re away from the wall. Not to mention a stronger back will help you to more confidently move the hips further from the shoulders!
Cheers,
Brian