Advanced Asana and Strength Building

To build confidence and strength for your handstand, try this wall drill. Sliding one leg at a time while keeping your shoulders, spine, and pelvis stable is an excellent way to train the necessary muscles and improve your body awareness for inversions.

Here are three essential drills to improve your handstand. I cover a powerful core-burning exercise, the hollow body hold for stability, and a wall drill for learning to tuck your tailbone. These exercises will help you progress towards a straight, vertical handstand.

Build strength in your arms, chest, and shoulders with these three levels of push-ups. I demonstrate wide-arm push-ups, pike push-ups, and elevated-leg pike push-ups. Mastering these will give you better control and stability in all arm balances.

If you find Chaturanga Dandasana difficult, start with this modification. Using an inclined surface like a table allows you to build the necessary pushing strength while maintaining proper alignment. Focus on keeping your elbows in and your core engaged.

This is another excellent way to build strength for Chaturanga. By practicing push-ups on your knees from a tabletop position, you can focus on the correct arm and shoulder engagement without the full body weight, preventing common mistakes like arching the spine.

This is a demonstration of pure core control. The ability to move slowly from Sarvangasana (Shoulder Stand) to a seated position without momentum requires immense abdominal strength. This is the kind of foundational power we build in my classes.

To achieve a stable and strong handstand, you must practice holding the pose. I demonstrate two wall-supported variations: the L-shaped handstand and the straight-line handstand. Holding each for at least 30 seconds with full muscle engagement is key.

Here is a simple but effective handstand drill to build strength and control. By jumping up from a squatting position close to the wall, you learn to manage your weight and can practice lowering down slowly to build eccentric strength.

This is an easy drill for handstand preparation using a chair. Placing your feet on the chair allows you to get into an inverted position and build shoulder strength without the fear of falling, making it a great starting point for beginners.