Journey To Handstand

Welcome to your online handstand training course!

In the next sessions we will go step by step through the process of learning to invert and eventually how to do a handstand.

Remember: A process takes time and dedication. Perfecting and holding a solid pose may take more time than you had expected. Usually the learning curve for handstand progression is slower in comparison with other movement skills - so patience and repetition will be of great help.
That being said - every tiny achievement in this journey is highly gratifying and super enjoyable, so don't forget to cheer yourself up along the way :)

Ready? begin with the weekly training schedule attached here below, which is designed to build a safe progression, and start practicing today!

In this introduction video we cover up all the info you need before diving into the next sections. Watch this first and then download and start your training program!

Oren

The 8-weeks training program is designed to build up your strength, technique and flexibility towards getting the desired handstand. It's attached as a link at the bottom of the page.

In each week of the program you'll find the recommended videos to watch, the technique we use this week, what strength exercises to work on, and the flexibility drills.

I advice you to follow this schedule in a designated time of your daily routine. You also welcomed to create your own training schedule, depending on your prior level of experience, strength, body understanding and flexibility. Feel free to comment or ask any questions during the process. The journey starts today!

REMEMBER

Each body has different limitations and strengths, and my way of teaching is to honour that. I encourage you to be conscientious of not pushing past the edge into potential injury while still stepping beyond your perceived limitations.

Getting Warmed Up For Inversions

Before training I always make a proper warm up. In my experience, preparing the tendons, muscles and bones for the handstands is the key to hold a solid pose and to prevent injuries.

IMPORTANT!

I recommend to do a light aerobic warm up in addition to the dedicated handstands warm up video. Running, jumping or any physical activity of the like can prepare the body for inversions and improve your practice significantly.

Practicing downward dog and upward dog are helpful as well in the process, and any yoga session can be a good complementary exercise to the aerobic warm up.

Setting Up Strength Foundations

The crow and forearm stand are wonderful poses to practice before and during our handstand journey. Later on, you can add the crow pose to your warm up routine, and practice forearm stand to prepare for a full body inversion.

IMPORTANT

Don't get frustrated if you don't manage to hold these poses yet! Keep practicing them as much as possible first next to the wall, and shift more and more weight as you rewire your brain to trust the body in hand balancing and inversions.

Getting Awareness In Headstand

The ability to hold the headstand is a major component towards achieving the handstand eventually. Since they are so similar to each other in terms of balance management and upside down body awareness, mastering the first will significantly improve the second.
Enjoy your class!

REMEMBER

Make sure you tuck your chin in so the top of the skull is in full contact with the floor. In any case of spinal neck pain - stop immediately and readjust the position.

Try practicing the two common variations of headstand and find the one you feel most comfortable with.

You can always try headstand facing the wall, and use the legs to climb up to full straight headstand.

Practicing The Position On The Ground

Understanding how to engage your core strength in plank, supine and prone poses is highly important for the full integration of holding a solid handstand.

REMEMBER

Slowly increase the intensity of the drills, while you develop your practice and core strength. You can also include these drills in between the handstand practice sessions, to better incorporate all into one piece.