Tips to Improve a Handstand

For a beginner, just getting into a handstand and holding the pose is an achievement. But once you have mastered the basics, you can make improvements to your form to hold the handstand longer. Whether your handstands are part of a yoga practice, a gymnastics regimen or just a trick, the elements of a getting into and staying in a good handstand remain the same.

  1. Practice

    • Holding a handstand for a few minutes at a time helps develop the muscles you need to hold the position even longer, such as in your shoulders, arms and torso. Perform a handstand near a wall so you can rest your feet on the wall if you start to lose your balance. Do a handstand everyday, practicing good form to develop muscle memory that will eventually make it easier to perform stable and balanced handstands.

    Strengthen Core Muscles

    • Strengthening your lower back and abdominal muscles will help you keep your body straight when you are holding a handstand. To strengthen those muscles, practice the handstands and perform exercises that focus on your core muscles, such as Pilates.

    Push Elbows In

    • While in the handstand, push your elbows and upper arms slightly toward each other. This keeps your elbows from moving out and destabilizing your balance. Tie a yoga strap around your upper arms before performing a handstand to remind you to keep your elbows tucked in.

    Press Legs In

    • Press your legs together when you are performing a handstand. Moving each leg toward your body's center stabilizes your core and helps you keep your body straight and balanced while your legs are in the air. Once you have kicked up into the handstand, move your legs as one until you are ready to come out of the pose.

    Use Fingers For Balance

    • You can keep your balance in a handstand by adjusting your fingers, just as you move your toes slightly when balancing on one foot. If you feel yourself losing your balance in the handstand, increase or decrease how hard you are pressing your fingers into the floor. Keep both hands pressed into the floor with equal pressure, with the fingers spread and facing forward.

    Straight, Not Stiff

    • Keep your body straight when doing a handstand, but do not lock your joints, especially your knees and elbows. When your body is stiff, it is difficult to make the small movements necessary to maintain your balance. Concentrate on making your body flexible and buoyant. If you hold your body stiff because you are afraid of falling and getting hurt, place some pillows around you to cushion your fall.