Building Strength for Inversions & Arm Balances

This image captures the goal: a strong and flexible press to handstand. This advanced skill is the result of dedicated training in both strength drills and flexibility work, which are both part of my program.

This is the negative press from a handstand, a crucial exercise for building the strength and control needed to press up. By lowering down as slowly as possible, you build the eccentric strength required for the movement.

Flexibility is just as important as strength for a handstand press. This seated forward fold, using a bench for a deeper stretch, helps to open the hamstrings and lower back.

This drill, moving from a pike fold to a pancake fold, is excellent for developing the hip flexibility and compression strength needed to lift your legs in a press handstand.

Here we are practicing pike leg lifts. This exercise directly targets the core and hip flexor strength required to lift your legs off the ground and into an inversion.

Using a wall to practice scorpion handstand variations is a safe way to explore advanced inversions. This video shows a flow that builds confidence and control while inverted.

This is Firefly Pose, or Tittibhasana, an advanced arm balance that requires open hips, flexible hamstrings, and strong arms and core. The video shows the control needed to hold the pose steady.

Eka Pada Koundinyasana II is a challenging arm balance that involves a twist. It builds incredible upper body and core strength while also stretching the hamstrings.

This is Mayurasana, or Peacock Pose. It's a powerful arm balance that strengthens the wrists and forearms and is known to aid digestion by massaging the abdominal organs.