5 Proven Tips to Master Your Handstand (Even as a Beginner)
Handstands might look effortless on Instagram, but the truth? Getting upside down takes more than just strength—it takes patience, mindset, and the right approach. As a yoga teacher who’s spent years fine-tuning my own practice and helping others do the same, I’ve seen what really works (Read more about my journey HERE). Whether you’re a total beginner or just can’t seem to stick the handstand, these five handstand tips will help you begin to build the confidence, alignment, and connection needed to take flight—one breath at a time.
If you’re ready to start practicing your handstand NOW, join my 30-Day Handstand Program HERE or my Online Studio HERE, which includes the handstand program, all other programs and over 100 hours of yoga classes, many of which include handstand progressions! (Use code SUMMERLOVE at checkout for 30% off until the end of June!). Let’s make handstands our Summer goal!
1. Stay Consistent (Your Progress Depends on It)
Handstands don’t just happen overnight—they’re built through small, daily efforts. The most important tip I can offer? Practice consistently, even if it’s only for a few minutes a day. Practicing multiple times a week for shorter bursts is proven to be more effective than practicing for 3 hours once a week. Our mind and body need to get used to this new movement little by little. Working our way up to more time under tension. Your body needs time to adapt, develop strength, and build muscle memory. I find it helps to mentally tie your practice to another activity you do regularly; do you go for daily walks? Add in 15 minutes of handstand play afterward. Go to the gym? Add 15 minutes of handstands after your leg days. Start small and build up. Handstand progress compounds—so keep showing up, even when it feels like nothing’s happening. Trust: it is.
2. Develop Body Intelligence (Not Just Strength)
Handstands aren’t just about raw strength—they’re about awareness. Body intelligence means understanding where your weight is in space (proprioception), how to stack your joints, and when to engage (or soften). Are you collapsing into your back? Gripping your fingers? Where is your gaze?
We all know where our arms and legs are when we’re standing right side up, however when you flip it upsidedown our brain tends to “freak out” and signals fear and confusion. I know the first time I pressed up to handstand I randomly started kicking the air. WHY? Because my body had never felt this sensation before. Having our hips up over our head can be scary, so taking the time to understand this is key. While consistently training handstands it usually takes about 6-8 weeks to get physically stronger and 2-3 weeks to become more coordinated.
Filming yourself can help you develop this awareness and refine your alignment over time. Working with chest to wall drills can also help you get more comfortable on your hands. Tuning into subtle shifts in your hands, shoulders, and core will transform your practice.
3. Know Your Strengths and Weaknesses
We all bring different assets to our handstand journey—some of us have natural flexibility, others bring strength or balance. Identify what comes easily to you, and where you might need more attention. Do your wrists fatigue quickly? Does fear kick in the moment your legs leave the ground? Knowing your personal pattern helps you train smarter, not just harder. Be honest about what needs work, and don’t skip the stuff that feels less fun—it’s usually the key, in fact, it’s where the magic lives.
Common HANDSTAND challenges:
Wrist strength (Try wrist push-ups + wrist curls)
Shoulder mobility (Try puppy pose on the floor + on the wall)
Proper core engagement (Try hollow body holds)
Fear of falling? (Try practicing bail outs + exits. Cartwheeling helps a lot with this. Remember, land light and low to the ground)
4. Repeat What Feels Hard
This is where the growth happens. It’s tempting to avoid the drills or positions that feel awkward or frustrating—but those are the ones that unlock progress. In fact, the first time we try a new drill, even if our body is capable, our brain might not be yet. It usually takes 3-4 sets for our brain to understand a movement, and when this happens the movement becomes physically easier as well.
I always tell my students the first time it feels impossible, the second time it’s hard but manageable and the third time it’s hard but usually only physically hard. When the mental load of a new movement subsides, training becomes more manageable.
The challenging drills—the ones you tend to avoid? Those are the gold. I’ve discovered that whenever I find a drill or a movement that feels IMPOSSIBLE that’s where the good stuff is. That’s what’s going to get me where I need to go. Instead of shying away from the challenging things I relish int he fact that it’s new and hard, I look forward to the day it becomes easier and embrace the struggle. One of my favorite teachers always tells me to “run towards it, not from it” and this has stuck in my head through my handstand training as a beacon of truth. Repeating uncomfortable exercises builds resilience, not just skill. The nervous system needs repetition to feel safe upside down, so trust the process.
Mindset shift: Instead of saying “I can’t,” try “I’m learning to...” Let it be a practice, not a performance.
Repetition adds up. This is a 3 month difference in my straddle handstand training. I was looking to refine my alignment and form, so I got to it! The first one (on the left) might look great until you see the second one. It’s all about the little details, consistency and repetition!
5. Use Your Breath to Support You
When you’re upside down, your breath can either ground you—or disappear completely. Conscious, steady breathing helps you stay present, engaged, and less reactive. Learning to breathe through the wobbles, setbacks, and “almosts” is just as vital as the drills. We often spend more time falling out of our handstand than holding it in the beginning. Allowing ourselves to have a beginners mindset and look at this as a playful practice helps set the stage for cultivating a calm internal environment. Set this tone in your mind and your body will follow. Take a few moments before you go upside-down for deep inhales and long exhales, find gratitude for your body and the process, take this with you when you go upside-down.
Reminder: Your breath is your anchor. Use it to soften fear and sharpen focus.
Bonus Tip: Stay Playful and Have Fun!
This one’s everything. Handstands are meant to be fun! It’s easy to get caught up in the mechanics of handstands—alignment, strength, drills, form—but don’t let it become so serious that you lose the magic.
Playfulness is not a distraction; it’s a doorway. When you let go of perfection and lean into the joy of being upside down, everything shifts. Some days you’ll fall more than fly. That’s okay. Laugh when you tip over. Celebrate the small wins. Channel your inner kid who used to cartwheel across the lawn with zero fear of failure. That joy? That’s your secret weapon.
The more playful your mindset, the more open your body will be to learning. Handstands have carried me through some challenging times. Handstands aren’t just about getting upside down. They’re about seeing the world from a new perspective, and sometimes… remembering that being upside down is pure, beautiful fun.
You’re not just learning to balance. You’re learning to trust yourself. Again and again.
Final Thoughts
Getting your handstand isn’t about perfection—it’s about showing up with curiosity, courage, and consistency. If you keep practicing, stay aware, and (most importantly) keep it light, your handstand will come. And when it does, it’ll feel like flying. Find a teacher you resonate with and trust to guide you on your handstand journey! Someone who’s been where you want to go, and can show you how!
If you’re ready to start practicing your handstand join my 30-Day Handstand Program HERE or join my Online Studio HERE, which includes the handstand program, all other programs and over 100 hours of yoga classes, many of which include handstand progressions! (Use code SUMMERLOVE at checkout for 30% off until the end of June!). Let’s make handstands our Summer goal!
xx
Jess
Want to feel more confident in your handstand? This program consists of classes designed to be repeated so you can see your effort progressively pay off!
(Use code SUMMERLOVE at checkout for 30% off until the end of June!)
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