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.

Sign up for the free online training program and join our facebook group a community of supportive, fun and dedicated handstanders around the world.

 

Join the Facebook Group

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

Handstand Warm Up | YogaSlackers 12 Days of Handstands

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.
Belly the Wall and Stretching • Full Practice | YogaSlackers 12 Days of Handstands

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 Handstand Drill | YogaSlackers 12 Days of Handstands

Downward Dog to Turbo Dog

Practice scapular elevation and the external rotation of the upper arm.
Dolphin Tutorial | YogaSlackers 12 Days of Handstands

Dolphin

Practice scapular elevation, external rotation of the upper arm while learning proper shoulder alignment.
Supine Tuck Ups with Wall | YogaSlackers 12 Days of Handstands

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 | YogaSlackers 12 Days of Handstands

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 | YogaSlackers 12 Days of Handstands
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 Drill | YogaSlackers 12 Days of Handtands

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.
How to Jump from Plank to Standing Forward Fold with Blocks | YogaSlackers 12 Days of Handstands

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 | YogaSlackers 12 Days of Handstands

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.

 

Preparatory Inversions

Headstand Tutorial | YogaSlackers 12 Days of Handstands

Headstand

Practicing freestanding Headstands is a great way to build your balance. This drill will help you learn to balance using your core, to keep your line and to feel where you are in space.

 

Forearm Balance Tutorial⁣ | YogaSlackers 12 Days of Handstands⁣

Forearm Balance

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.

Wall Drills

Forearm Balance or Dolphin on the Wall | YogaSlackers 12 Days of Handstands

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 | YogaSlackers 12 Days of Handstands

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 | YogaSlackers 12 Days of Handstands

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 | YogaSlackers 12 Days of Handstands

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 | YogaSlackers 12 Days of Handstands

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.

Handstand Entrances

How to Tuck Up | YogaSlackers 12 Days of Handstands

Tuck Ups

⁣⁣Tuck ups are our favorite drill ever. Not really. They are the bitter medicine that one needs to take to daily.
Check another video explaining this drill in our IG account.
Kneeling to Handstand with Blocks | YogaSlackers 12 Days of Handstands

Kneeling Pike with Blocks

Mastering the four variations of this drill will help you master all other handstand entrances.

 

Kick Switches with Blocks | YogaSlackers 12 Days of Handstands

Kick Switches

⁣⁣A fun way to enter a handstand where we can practice spinal articulation, and core activation.
Pike Ups with Blocks | YogaSlackers 12 Days of Handstands

Pike Ups with Blocks

Piking up can be a challenging drill. To make this drill a little easier, let's use a spotter and blocks. The spotter is there to help us enter our handstand in one fluid motion. While the blocks are there to remind us to roll into the position instead of moving the shoulders too far over hands.
Straddle Up | YogaSlackers 12 Days of Handstands

Straddle Up

Straddling up to a handstand can be a beautiful and efficient way to become inverted. We recommend reviewing the Supine Straddle Up Drill if you struggle with finding your way up.

Compression Drills

Tuck Hold On Wall | YogaSlackers 12 Days of Handstands

Cartwheel to Tuck Hold on Wall

Entering and exiting your handstand through a cartwheel helps to train your sideways stability and can help you feel more comfortable to bail out of handstands. Keep straight arms and use the power of the legs to drive yourself up into the handstand.

Shape Changes

Straddle: Open/Close Drill | YogaSlackers 12 Days of Handstands

Open / Close

The objective of this drill is to add some leg movement to you handstands, while maintaining a straight line. Focus mainly in maintaining your hips opened. No piking! A good way to ensure that your hips are open is to squeeze your glutes through the entire movement.
Straight to Pike Straddle | YogaSlackers 12 Days of Handstands

Straight to Pike Straddle

Learn to keep your handstand line regardless of your leg position. Focus on going as deep as you can come back up *while* keeping your shoulders open, your ribs in and a smile in your face. Only go as far down as you can recover. Don't count any repetitions in which you don't make it back to the straight handstand.
Straddle Press Down | Negative Press | YogaSlackers 12 Days of Handstands

Slow Straddle Press Down

Pressing up into a handstand requires strength, flexibility and perseverance. Pressing down, requires all of that but in smaller quantities. Use this drill to learn the path to pressing up with ease.
Freestanding Tuck Hold | YogaSlackers | 12 Days of Handstands

Freestanding Tuck Hold

The goal of this drill is to go from a straight freestanding handstand to a tuck position, then return to a straight handstand.
The lower your bring the knees to your chest *while maintaining open shoulders* the better.
Straight to Butterfly Handstand Drill | YogaSlackers 12 Days of Handstands

Straight to Butterfly

Challenge your handstands by moving your legs while maintaining your balance. Move between a straight handstand to butterfly legs without hesitation while keeping open shoulders, the weight in your first knuckles and a smile.

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