Handstand Training Library
Free Training Program
In this page you will find a list of handstand training drills for all levels. We add new drills each month. Check on this page often for new updates.
In addition we offer a free online training program suitable for beginner to experienced practitioners. Our goal with the YogaSlackers 12 Days of Handstands is to empower participants around the world to train handstands wherever they are with the support of an online community.
Support the Online Training Program
Your contribution will support the creation of videos, training programs and online support. It will also provide Raquel with the financial support to continue learning and therefore sharing more knowledge with our community. Any amount helps.
You can Venmo or Paypal her directly or join the Paypal subscription in this page. We set it up as a monthly plan at $5 per month. You can cancel your subscription at any time. But we hope seeing that $5 payment at the beginning of the month serves as an additional incentive to train!
Full Warm Up Videos
Full Warm Up Series
Warm ups are very personal. What your body needs to warm up, is probably really different than what is needed by someone else. If you are tight your warm up should focus on opening up your muscles and releasing tension. If you are very flexible, your warm-up may required more strengthening moves. If something hurts, then we need to release and prepare the muscles that support the aching joint.
There are so many variables. With that in mind, try this warm up series. It works for me and several of my students. I am looking forward to hear how it worked for you.
Full Belly to the Wall Practice with Stretching
A timed sequence for you to follow along. It features a 1 minute countdown timer. If you are holding your handstands for less than a minute - use the timer to know when is time to come up. You can even substitute some Belly to the Wall for Belly to the Ground.
It includes some stretching exercises between the Belly to the Wall Holds.
Handstand Preparatory Drills
Downward Dog to Turbo Dog
Practice scapular elevation and the external rotation of the upper arm.
Practice scapular elevation, external rotation of the upper arm while learning proper shoulder alignment.
Supine Tuck Ups with Wall
This drill will help us understand the pathway we want to follow while entering a handstand through a Tuck Up.
Supine Pike Ups
This drill is a good way to work on our body mechanics while waking up the hamstrings and core. Throughout the entire movement focus on keeping a hollow body position. Ribs in and lower back flush on the ground.
Supine Straddle Ups
This drill will help us understand the pathway we want to follow while entering a handstand through a Straddle Up.
Plank to Pike Press
The easiest press we know. It only requires some slippery floors, socks, a slider or something to help you slide away as you gain strength and flexibility.
Plank to Pike Jumps with Blocks
Work on building as much compression as possible in your body by continuously trying to get your feet closer to your hands, while at the same time keeping the arms straight and constantly pushing into the ground to lift yourself up!
Belly to the Ground Drill
This drill will help us find our handstand line in a position that is not weight bearing. Do not get confused… this is NOT a resting pose.
Forearm Balance is a great tool to learn to balance a handstand. In a sense your forearm will act as a giant hand. The balance will come from there, and with time you will learn to dial in the balance and need less space to balance… aka, move towards balancing with your hands.
Forearm Balance on the Wall
a.k.a Dolphin on the Wall. In this drill we continue working with the external rotation of the upper arm and the scapular elevation. Now with most of your weight.
This pose can be particularly challenging if your shoulders are tight. Check an additional video explaining this drill and the use of a spotter in our IG account.
L-Handstand on the Wall
The goal of this pose is to work on the strength and flexibility required to hold a handstands. We want to focus on making a straight line from your arms all the way to your hips.
Belly to the wall
Belly to the wall is an amazing drill. It may take you some time to make friends with it, but once you do, it will be your handstand's best friend forever.
Check another video explaining this drill and the use of a spotter in our IG account.
Tuck on Pillar with Single Leg Extension
This drill will help us find the compression required to jump, press and hold certain handstand shapes. The focus of this drill is strengthening our back muscles and increasing our shoulder and upper back mobility.
1st Position Hold on Wall
This drill is a tough and effective one. Useful for those that want to learn how to press a handstand, open shoulders, gain endurance and have some awesome fun with a wall.
Kneeling Pike with Blocks
Mastering the four variations of this drill will help you master all other handstand entrances.