How to Get Better at a One Handed Handstand

Practice is the best way to get better at doing a handstand. Successful practice will help you avoid injury and hold the pose for more than three or four seconds. Balancing upside down on one hand is best practiced after you have mastered the stunt with two hands. Each time you practice a one handed handstand, your shoulders, arms, wrist and fingers become stronger and better prepared to do it again.

Things You'll Need

  • Blocks
  • Wall
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Instructions

    • 1

      Kick or pike into a handstand at the wall. Position yourself so that your back is to the wall once you're upside down. Grip the floor aggressively with your fingers. Press down with your fingertips so hard that your nails turn white and your middle knuckles lift. Claw the earth. "One Arm Handstand Lessons From a Chinese Acrobat" says gripping the floor in this manner creates three balance points on the hand -- the palm, first knuckle and fingertips. That's better than a flat hand on the ground which creates just two balance points -- the palm and fingers. Strong fingers are an essential component to maintaining balance on one hand.

    • 2

      Move into handstand splits. From your two handed handstand, widen your legs laterally. Activate your feet and maintain straight legs. Continue to cultivate stability through the pelvis and deep in the core. In a recent "Yoga International" article, yoga instructor Mark Stephens suggested creating a feeling of drawing energy to the midline. Your extended legs will help to create balance as you move to one hand.

    • 3

      Begin to shift slowly onto one hand. Press firmly onto the fingers and hand you intend to balance on and begin to lift the opposite hand. Continue to lightly touch the lifted hand's fingers on the floor until you feel well-balanced through your extended feet, pelvis, chest, head and hand. Continue to extend with strength through each limb to stabilize the core. Balance in this position as long as you can and then switch hands, resting in between as you find necessary.