Handstand Fundamentals: Master the Balance

A perfect handstand starts with the wrists. You need specific flexibility to allow your shoulders to stack directly over your hands without pain.

Check Your Prep: Perform 2 minutes of wrist rocks and circles. If you can't touch your chest to a wall with hands flat above your head, your 'Open Shoulder' mobility is the bottleneck.

Chest-to-Wall (CTW) is the most important drill. It forces your pelvis into a 'Hollow Body' position and prevents the 'Banana Back' mistake.

Drill: CTW Holds. Get as close to the wall as possible. Reach tall through your shoulders—think about 'pushing the floor away'. Aim for 3x45 second holds.

Scapular Shrugs: While upside down, move your shoulders up and down (shrugging). This builds active trap strength for stability.

Don't jump; step into it. Place your hands on the ground, step forward with one leg, and use the 'Scissor Kick' entry to lift your hips over your hands.

Balance Checkpoint: Your hips MUST be stacked over your shoulders before your legs come together. Most beginners rush the legs and miss the hip stack.

Once freestanding, focus on your gaze (drishti). Look between your thumbs, or slightly in front of them.

Micro-Adjustments: If falling toward your back, dig your fingers in. If falling toward your feet, shift weight into the heels of your palms.