Boat PoseNAVASANABOAT POSE Our bodies are intelligent and adaptive, often finding ways to compensate when certain muscles are underused. Over time, these patterns can create imbalances, leaving some muscles overdeveloped and others neglected. In yoga, one area often...
Strong Hands For Handstand
Strong Hands For Handstand
STABILITY
STRONG HANDS FOR HANDSTAND
When it comes to building strength for handstand, it starts at the base: our hands. Developing strong hands means targeting the wrist flexors, the very muscles that help create a trustworthy foundation. Wrist circles may seem insignificant, but they offer big returns—they bring fluid into the joints, activate the flexors, extensors, adductors, and abductors, and promote fascial gliding between muscle layers. When we spread our fingers wide during these circles, we also engage the finger abductors. It’s natural to feel fatigue, especially in the beginning stages, but with regular practice, we strengthen these muscles and increase our access to more advanced handstand work. Once the wrists are primed, we layer in drills that gradually add weight and resistance.
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- Wrist Strength For Balance
- "Bone Stacking" Techniques For Lighter Handstands
- Shoulder Mobility, Stability, and Bio-Mechanics
- Integrated Core For Alignment For Entrances
- Effective Wall Drills and What To Avoid
- Safe Spotting and How to Support Others
- How to Balance and How to Fall Safely
- Acrobatic Principles For Consistent Balance
- Leg Variations
VERTICAL BLOCK DRILL
This drill emphasizes alignment and muscular engagement. We place a block vertically against the forearm to reinforce proper stacking: shoulders slightly ahead of wrists, forearms vertical. From there, we activate the wrist flexors by gripping the floor—thumb and pinky draw toward each other while the other fingers press down and pull inward. In this grip, the middle knuckles lift, while the base of the fingers stays grounded. We then enter a plank—Level 1 with knees down, Level 2 with knees lifted—pushing the shoulder blades apart and rounding the upper back. This alignment creates the vertical foundation necessary for handstand balance and is where we start to train the body’s memory for vertical stacking.
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STRONG HANDS FOR HANDSTAND: IMPLEMENT 3 DRILLS FOR SOLID WRISTS
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Practicing on a solid floor—not a yoga mat—enhances feedback through the hands, making it easier to sense engagement in the wrist flexors. As we transition toward a more upright shape, we stand and replicate the earlier hand positioning: fingers gripping, elbows straight, shoulders lifted to the ears. From there, we rise onto the toes, round the upper back, and tuck the chin slightly to look toward the belly button. We also shift weight into the fingers without compromising the roundness or the push in the shoulders. These small yet critical details help simulate the feeling of being in handstand without leaving the ground, making them a key step in nervous system adaptation and strength development.
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FEEL SAFER AGAINST A WALL
As we shift weight from our feet into our hands, the experience can feel vulnerable and unstable. That’s where the wall becomes a trusted ally. Practicing against the wall reduces the fear of falling and allows us to focus more deeply on wrist strength, hand grip, and alignment. Matt also highlights that heel lifts involve significant ankle articulation and strength. With our backs to the wall and feet placed slightly forward, we enhance this articulation while reinforcing the upright posture. This transition teaches our hip flexors to activate as we lift the heels, preparing us for the moment we begin to invert. Repeating this back-and-forth movement builds familiarity and ease in the wrists, helping us feel secure as we move toward handstand.
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OPTIMIZE YOUR ACTIONS
No two handstand journeys are the same. What creates progress is our willingness to experiment with technique while staying grounded in smart biomechanics. Listening to our bodies, honouring our current needs, and making thoughtful decisions from moment to moment are how we build confidence, strength, and sustainability in the practice. The path to a solid handstand is not linear, but with strong hands and intentional action, it becomes attainable. Let’s keep refining, adjusting, and aligning. We’re not just building strength in our hands, we’re building resilience in our practice.
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Article by Trish Curling
Video Extracted From: Inversion Immersion
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