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If you've been playing around with how to do Headstands and Forearm Stands, Handstands are another fun inversion to try. Coolness aside, a proper handstand is a symphony of strength, balance, coordination and proprioception -- which means it improves one's awareness of one's own body.
That's a big deal: Training the body to become better aware of where it's located in space comes with a whole range of benefits.
All of those superhuman balance benefits are great, but handstands are also a kick-ass strength training exercise.
Greatist expert and celebrity trainer Jonathan Angelilli feels that yoga's a great way to build the right foundation.
Remember to keep the eyes focused between the hands, try keeping the index fingers parallel, and, perhaps most importantly, don't forget to breathe calmly and deeply. The beginner-friendly cat pose is a great way to relieve tension in the spine, shoulders and neck, and to boost circulation in the upper body. I’m getting to the point where I can hold a solid handstand for a good 8-10 seconds, but I still need to use the wall to assist me in getting up into position. In saying that, it has been a long time since that happened, maybe my memory of it isn’t that accurate.
Still, aside from practicing it frequently on my own, when going to various yoga classes around town I find myself scoping out good locations in the room where I’ll be able to practice if it happens to be included in the class. In the next video, popular yoga instructor Tara Stiles gives some good pointers on practicing your handstand pose. Additionally, for a more detailed handstand tutorial, check out Yoga Journal’s Challenge Pose: Handstand article. It's also worth mentioning that headstands and handstands become easier when your core is strengthened.
Not only does it reduce the risk of injury (ankle sprains, for instance, are often linked to poor proprioception in the lower body), but it's even been shown to improve intelligence. Just about every muscle in the body needs to work together to maintain a handstand, but it's especially good for strengthening the core and developing strong, stable shoulders. In Babenko's opinion, the best exercise for handstand prep is the shoulder press: Add 3 sets of 10 to your workouts until you're pressing at least half of your bodyweight.

Follow the training plan below and progress to the next exercise when it becomes relatively easy to hold the pose for a minute or two. Begin with your hands and knees on the floor in a tabletop position, and gently round the spine up as you exhale. I'm an ACE-Certified Personal Trainer, 500 Hour Registered Yoga Teacher, and group fitness instructor.
They'll help you build strength and stability, so you'll be standing on your hands in no time! According to Babenko, these benefits have huge carryover to weightlifting and general physical ability, and perhaps surprisingly, handstands run a very low risk of injury -- so long as you don't fall too hard!
Simple exercises like push-ups, pike push-ups and especially pike ups on a Swiss ball are great supplements, and a would-be handstand practitioner should get plenty of experience with long, steady planks. The best way to advance in handstand prep is to practice every day, if only for five minutes.
Practice regularly and the next step will be handstand push-ups -- but we'll leave that to you! Well, at least until I discovered this video of Dylan Werner doing some amazing yoga inversions. A recent German study found that after only two sessions of balance training (which improves the brain's ability to monitor proprioception), the brain started to develop new grey matter, which is linked to improved memory, attention span and learning abilities. Unlike straightforward strength training, which requires plenty of rest and recovery, working up to a handstand fits more neatly into skill training, and can be practiced more frequently. I expect that it will just happen all of a sudden, the way it was when I first learned to do crow pose. I have a long way to go before I’m able to do a quarter of what he does in this video, but first I’ll need to master handstand. Hold this position for as long as you can, and you'll really feel your core and upper body working hard to keep your body up.
The answer varies from person to person, but the best definition might come from Greatist expert and doctor of physical therapy, Eugene Babenko: "The fitter you are, the more you can control your body, and the more prepared you are for the unexpected." Few skills hone these qualities as well as the handstand -- and the fact that it's the world's coolest-looking exercise is a nice bonus, too! When you're ready, start pulling your head away from the wall, balancing in a full Handstand.

Start off in a simple plank and walk your feet in towards your hands, leaving a few inches between them. Next, get the shoulder girdle firmly in place by protracting your shoulders, activating all the muscles of the rotator cuff, engaging latissimus dorsi and serratus anterior. Once these muscles are turned on, move your shoulders forward so that the deltoids are at least over the palms but not past the fingertips. ADVERTISEMENT The key to handstand press is to shift the weight of your body forward while maintaining healthy alignment through the shoulders and activating the core muscles. If your shoulders collapse or retract, it's not safe to press up into handstand because the weight of your body will dump down into the joint capsule of the shoulder.
You need to actively reach out with your arms the entire time that you are transferring the weight forward.
Allow yourself to lift a little off the ground and feel a sense of weightlessness in your legs and feet. If you can jump up into a handstand, try lowering down from handstand as slowly as possible. Or, if you have the control go as far down as possible, and then instead of just hitting the floor lift back up to simulate the illusive handstand press.
I had to forgive myself for all the mistakes and disastrous attempts and just have fun with it.
Once I learned how to relax and enjoy the process, the whole energy of the movement just started to flow.
But the journey itself is also the goal and you have to enjoy it just as much as getting the result.

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