Handstand, Split Legs

This variation on Handstand is infinitely more accesible than the full variation of the pose. Having your legs split helps you balance tremendously as you can continually self adjust in either direction. Think of your legs as the pole that the person on a tightrope holds, or as a seesaw that you are trying to even out.

Step by step instructions

Step Image

Exercise Steps 1

Step

Begin in a forward fold.

Step Image

Exercise Steps 2

Step

Soften through your knees and press your palms firmly into the ground, about a foot and a half in front of your feet, under your shoulders, shoulder-distance apart. Lift your right leg toward the ceiling, and come high onto the ball of your left foot.

Step Image

Exercise Steps 3

Step

Using your right leg to lift you, transfer your weight onto your hands or take little hops off your left foot until you are upside down or against the wall, keeping your legs split.

Step Image

Exercise Steps 4

Step

Engage your shoulder blades down and together on your back, and press into your fingertips for extra energy. Look slightly forward. Try to breathe here for at least deep breaths—or work your way up to that—and then repeat on the other side. This pose can be done at a wall until you are comfortable without one.

Mistakes and Tips

  1. To master Handstand Rocks, see if you can get hang time in the air.
  2. Strengthens the arms, core, and legs. Improves balance. Elevates heart rate. Alleviates mild depression and stress.
  3. Keep your knees soft and try to control your hops with your core so that you don't make any noise on the landings.
  4. You can do this pose at a wall until you are comfortable enough to try it without suppprt.