How to start doing handstands is a question many fitness-minded Hawaiʻi residents ask, whether training at the beach park or at home. Beyond the cool factor, inversions can help build strength, coordination and confidence, according to yoga teachers and coaches who shared step-by-step advice for beginners.
How to start doing handstands as a full-body exercise
A handstand is a full-body inversion supported by the hands while balancing upside down, said calisthenics coach Frank Medrano. Although it looks like an upper-body move, nearly every muscle group contributes.
Hands and forearms fine-tune balance. Shoulders, upper back, chest and triceps stabilize. The core, glutes and legs create tension to keep the body aligned.
“A strong handstand is not simply about kicking your hands overhead,” Medrano said. “It is about controlling your entire body as one connected unit.”
Because the position is advanced and temporarily increases blood pressure in the head and upper body, registered yoga teacher Antoinette Webb advised caution for people with high blood pressure, osteoporosis, injuries to the neck, shoulders or spine, and those with heart or eye conditions. These individuals should consult a clinician and avoid or modify inversions.
Assess and build up your strength
Before trying to go upside down, assess your upper-body capacity. Certified yoga teacher and pilates instructor Dianne Bondy recommends starting with downward dog and holding for about 90 seconds to gauge endurance in the shoulders, wrists and core.
To prepare the rest of the body and improve mobility, Webb suggests practicing poses that strengthen the core and hips, including plank, locust, boat and cobra.
Use a wall for support
Once your upper body strength is sufficient, Bondy recommends using a wall to get comfortable shifting weight into the hands and experiencing inversion. Webb suggests learning an L-shape with your chest facing the wall.
Place hands on the floor and feet on the wall so your torso and legs form a right angle. Explore safe entries to find what feels steady. Focus on breathing, alignment and actively pressing the floor away.
As control improves, Medrano advises inching the feet higher up the wall so the body lines up nearly flush with it. Keep the body tight and only move closer as strength and confidence allow. This teaches proper alignment without relying on momentum.
Practice freestanding (briefly)
After you can hold a controlled wall stand, try lifting one foot from the wall, then the other for short holds, Medrano said. Keep attempts brief and focus on quality over duration.
Learn to fall
Falling is part of the process. “You are absolutely going to fall, so how you can do so safely is the question you have to answer,” Webb said.
Medrano recommends practicing deliberate exits, such as turning out into a cartwheel so the legs swing to the side and you land on your feet. Make sure you have clear space before attempting.
Keep practicing
Bondy learned her first handstand in her 40s and still practices. She calls it a use-it-or-lose-it skill that requires consistency to maintain.
Progress looks different for everyone. If you are far from a full handstand, that is fine. Webb noted that wall-supported versions, blocks or spotting are just as valid as freestanding poses. Give yourself time and patience to discover your capacity.
