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Skill progressions

Handstand progression

Strength and confidence upside down, one stage at a time. Practise near a wall with space to come down safely.

25 minAdvanced8 movesA wallShoulders · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Prep

  1. Wrist & forearm flow60 s
    Beginner · 3D demoHarder: Forearm stand (Pincha Mayurasana)
  2. Quadruped Wrist Rocks10 rocks
    Beginner · 3D demo

The ladder (pick your step)

Rest 90 s

  1. Dolphin pose (Ardha Pincha Mayurasana)3 × 5 breaths
    Intermediate · Shoulders, Back, Hamstrings · 3D demoEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Forearm stand (Pincha Mayurasana)
  2. Pike push-up3 sets of 6–8
    Intermediate · Shoulders, Triceps, Chest · 3D demoEasier: Incline push-upHarder: Wall handstand push-up
  3. Crow pose (Bakasana)5 × 5–10 s
    Intermediate · Shoulders, Triceps, Abs · 3D demoEasier: Extended puppy pose (Uttana Shishosana)Harder: Tuck planche
  4. Half handstand at the wall (Ardha Adho Mukha Vrksasana)3 × 20–30 s
    Intermediate · Shoulders, Triceps, Abs · 3D demoEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)
  5. Handstand at the wall (Adho Mukha Vrksasana, chest to wall)3 × 20–30 s
    Advanced · Shoulders, Triceps, Abs · 3D demoEasier: Half handstand at the wall (Ardha Adho Mukha Vrksasana)Harder: Freestanding handstand
  6. Freestanding handstand5–10 attempts
    Expert · Shoulders, Triceps, Abs · 3D demoEasier: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)

Tips

  • Learn to come down (cartwheel out or step down) before you go up.
  • Skip inversions with uncontrolled high blood pressure, glaucoma or a recent neck or shoulder injury.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Advanced calisthenics workout

An advanced bodyweight strength session: pull-ups, dips, pistol squats, archer push-ups, L-sits and Nordic curls.

45 minAdvanced9 movesPull-up bar, An anchor point

Questions people ask

How long does the handstand progression take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at advanced level. 6 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.