12 Days of Handstands
Community Funded Online Training Program
About This Program
YogaSlackers 12 Days of Handstands goal is to empower participants around the world to train handstands wherever they are with the support of an online community.
In this page you will find this month’s training program. We update this page during the last days of the month. Join our newsletter to receive a notification when the new training program is loaded.
We also recommend you join our Facebook group to connect with our community of supportive and dedicated handstanders around the world.
By donating $10 to $20 per month or making a one-time contribution via PayPal or Venmo, you can keep this program going. Your support enables us to create training plans, develop new videos, and provide valuable feedback. With enough backing, we’ll maintain the program and continue delivering exceptional content.
Alternatively, consider our personalized training program, tailored to your needs, with three different levels to choose from. All plans can be shared with 2 additional people as long as you all have similar training needs.
This Month's Training Program
Practice your handstands on a wood board, hard carpet, or a thin yoga mat. This will help you absorb some of the pressure created on your hands while handstanding, without creating too much instability.
Avoid practicing on soft surfaces – such as thick carpets, puzzle mats or thick yoga mats – as the instability created by them can put your joints in compromised positions.
Nothing fancy is needed. I use a homemade 1/2 in (3.81cm) plywood board.
Clear out some space around a wall or pillar in your home. Make sure to clear up enough space to create a safe fall zone in case you fall in any direction.
Remember to use your thin yoga mat or handstand board during your wall training drills.
We use yoga blocks to help us maintain proper forearm alignment. If you don’t have any, think outside the block and experiment using water bottles, books or boxes.
Koh Ngai, Thailand
Choose Your Level
The original challenge involves holding cumulative minutes. You will start a timer as soon as your feet leave the ground and stop the timer as soon as your feet return to the ground. During your next handstand you will continue the timer until you accumulate your desire time for the day.
Cumulative handstand holds are about ‘time on your hands’. Form and entrance style are not as important as holding your handstand.
There are two main ways to do this:
1) Practice one cumulative minute handstand per day of the month until day 12th.
Day 1, 1 cumulative minute.
Day 2, 2 minutes… all the way to
Day 12, 12 minutes.
2) Or spread the 12 days throughout the month. Keeping track of what day you are on.
If you choose to practice the original challenge, attempt all your handstands off the wall. You may use a spotter to avoid catastrophic falls, but if you touch the spotter or the wall, come down immediately and try again. Please not to use the spotter to hold the handstand longer than you can hold on your own.
This challenge is all about learning to enter a handstand and how to balance a handstand off the wall by practicing small movements. If you use a wall or a spotter to go up without control or if you touch the wall and continue holding the handstands then this challenge will be less effective.
If you feel like you need a spotter or a wall to enter the handstand, then we recommend you do not attempt this level yet, and instead attempt Level 1.
End each practice with meditation.
Explore how your core engagement helps you stay centered. Observe how the breath can create a shift in your center of gravity. See how you can modify your breath to take full breaths without rocking your body forwards and back. Then apply that change in your breathing pattern to your next handstand practice.
Just like in your handstand, it may be useful to video yourself from the side. This will allow you to see if you are leaning, curling or loosing your line in any way.
Report Your Progress
Post a video, image, quote or support message in our 12 Days of Handstands Facebook Group. It helps us stay inspired to practice! Post your successes, but most importantly post your struggles. Let’s use this group to support each other practices.