Alignment Workout
Alignment is a critical component for handstands. You will need to spend a lot of time (especially in the beginning) working on your shape. While also developing spacial awareness, proprioception, and loading the wrists.
Training proper alignment will allow you to secure an efficient, and more aesthetically pleasing handstand. Learning to stack the shoulders over the wrists, open the shoulders, elevate and protract the scapula, are all important components for straight-line success.
Exercise Summary
Warm-Up:
- General Warm-Up | 1 Set
- Wrist Warm-Up | 1 Set
- Downward Dog Sequence | 1 Set
- Compression Sequence | 1 set
- Arch to Hollow Wall Press | 2 Sets
- Standing Pike Scapula Elevation | 2 Sets
- L-Shape Scapula Elevation | 2 Sets
- 45-Degree Scapula Elevation | 2 Sets
- Long Hollow Wall Scapula Elevation | 2 Sets
- Standing Long Hollow Wrist Extensions | 2 Sets
- 45 Degree Pelvic Tilts | 2 Sets
- Face Down Body Shaper | 2 Sets
- Face Down Body Shaper Weighted | 2 Sets
- Face Down Weighted Arm Lifts | 2 Sets
- Face Up Body Shaper Weighted | 2 Sets
- Slider Tuck Ins | 2 Sets
- Slider Pike Ups | 2 Sets
- Slider Reverse Planks | 2 Sets
- Incline Long Hollow Walk Ins | 2 Sets
- L-Handstand Walk to Plank | 2 Sets
- Body Shaper Face Up Leg Pulses | 2 Sets
- Body Shaper Face Down Flexion Pulses | 2 Sets
- Recovery Sequence | 1 Set
Warm-Up
1. GENERAL WARMUP
1 Set | Full Sequence
Description
This is a general full body warm-up. We’ll use this before all of our workouts in the program. These warm-ups are important for prepping the body for your handstand practice. Make sure you do them!
For the first few weeks, follow along with the video. As you become familiar with the warm-up, you can just do it on your own. And modify / add / remove any movements that suite your body.
2. WRIST WARMUP
1 Set | Full Sequence
Description
Before putting weight on your wrists it is IMPORTANT that you warm them up. Use this warm-up before doing any handstand work.
3. DOWNWARD DOG SEQUENCE
1 Set | Full Sequence
Description
This is a nice spinal movement sequence. It will also help you to open your shoulders and improve scapular mobility.
The movements in this sequence are:
- Cat Cows | 10 reps
- Cobra to Puppy Pose | 5 reps
- Puppy Pose Shoulder Rotates | 10 reps / direction
- Downward Dog to Upward Dog | 5 reps
Core
1. PIKE COMPRESSION SEQUENCE
1 Set | Complete Full Sequence
Description
Pike Compressions are great for training your core and will also benefit you for future press to handstand capabilities.
Start out in a seated position with your legs long. Place your hands ahead of your knees. You may also want to do this with your back against a wall. Then, squeeze your feet together and point the toes. Keep your hands ahead of the knees and lift your legs, pulsing for 20 reps. Hold on the last rep. Finally, move into a boat pose and hold it there. For beginners, you can do all of this with bent legs until you are strong enough to perform the exercises with straight legs.
Exercises:
- Leg Lifts | 20 Reps
- Pike Hold | 10 Sec
- Boat Pose | 10 Sec
Alignment Drills
1. ARCH TO HOLLOW WALL PRESS
2 Sets | 15 Reps + 15 Sec
Description
Arch to Hollow Wall Press is a great shoulder opener and alignment drill. These drills are going to dramatically improve your form and handstand alignment.
Start by facing a wall on your knees. Place your hands on the wall slightly higher than your head. Lean in, arch your back, and press our chest towards the wall as you open your shoulders and gaze up at your hands. Then tuck your tailbone and form a hollow position. Alternate between these shapes for reps.
2. STANDING PIKE SCAPULA ELEVATION
2 Sets | 30 Reps + 30 Sec
Description
Here we’ll work on scapular elevation. One of the most important movements in your shoulders for handstanding. Scapula elevation drills are great for increasing strength and understanding scapula control, which is vital for your handstand success.
Start out in a narrow downward dog shape, or upside down V. Press into the floor, elevate the scapula, bringing your shoulders towards your ears. Depress the scapula, moving your shoulders away from your ears and back down your back. Perform repetitions of scapula elevation and depression. Hold scapula elevation on your last rep. Keep your core tight and engaged throughout the exercise.
3. L-SHAPE SCAPULA ELEVATION
2 Sets | 10 Reps + 10 Sec
Description
With these scapula elevations, we’ll increase the resistance and put more load on your hands. Creating an L shape also helps you work towards opening the shoulders and tightening your legs and core.
Start out by putting your feet on a chair, plyoblock, or ledge. Form an L-shape / pike handstand. Squeeze your legs together and activate the core. Move between scapular elevation and depression. Hold on your last rep.
4. 45 DEGREE SCAPULA ELEVATION
2 Sets | 10 Reps + 10 Sec
Description
We’re moving even loser to the full handstand shape. 45 Degree wall elevations are a great way to limit the load while allowing you to focus on your handstand shape.
Start by walking your feet up a wall. Your body will be approximately 45-degrees between the floor and the wall. Squeeze your legs together and engage your core. Hollow the body. Press into your hands as you elevate the scapula, bringing shoulders towards ears. Maintain the shape as you depress your scapula (shoulders away from ears). Alternate between scapula elevation and depression. Hold your last rep for time.
5. LONG HOLLOW WALL SCAPULA ELEVATION
2 Sets | 10 Reps + 10 Sec
Description
We’ll continue working on the scapular elevation. Start out a body length from a wall. Plant your hands on the wall. Engage your core, hollow the body, and tighten your legs. Elevate your scapula, and move between depression and elevation. Hold on your last rep.
6. STANDING LONG HOLLOW WRIST EXTENSIONS
2 Sets | 10 Reps + 10 Sec
Description
Wrist strength and mobility is critical for your handstand practice. This exercise will help strengthen and condition your wrists, while allowing you to work on your body alignment.
Set up the same as you would for long hollow wall scapula elevations. This time, press into your fingers as you remove your palms from the wall. Move between wrist extension and flexion. Hold on your last rep.
7. 45-DEGREE PELVIC TILTS
2 Sets | 10 Reps + 10 Sec
Description
45 Degree Posterior Pelvic Tilts are a great way to learn pelvic control and to hollow the body for your straight-line handstand.
Start out with your back against a wall. Walk your legs to create a 45 degree position from your shoulders to your feet. Raise your arms overhead, elevating the scapula. Tuck your tailbone (posterior tilt) and hollow the body. Core engaged. Legs straign and knees squeezed together. Lower the hips towards the wall, while arching the back (anterior pelvic tilt). Alternate between these positions for reps. Holding the straight position for time on your last rep.
8. FACE DOWN BODY SHAPER
2 Sets | 20-30 Sec
Description
These are great to train alignment without having to focus on balance and loading the hands.
You will start by placing two foam rollers, yoga blocks, or benches just above your knees and above your elbows. Your feet will be together, knees squeezed. Engage your core and glutes as you tuck your tailbone (posterior tilt) and find a hollow body position. Elevate your scapula and open the shoulders. Hold this position.
9. FACE DOWN BODY SHAPER WEIGHTED
2 Sets | 10 Sec
Description
Set up in a body shaper position similar to the last exercise. This time, set the top foam roller under your chest. Grab a light weight in your hands. Lift the weight, opening the shoulders, and hold it as high as you can. Make sure you are tucking the pelvis, engaging your core, and squeezing your legs together.
10. FACE DOWN WEIGHTED ARM LIFTS
2 Sets | 10 Reps + 10 Sec
Description
This is a great exercise to work on opening your shoulders.
Set up in a body shaper position similar to the last exercise. This time, set the top foam roller under your chest. Grab a light weight in your hands. Lift the weight, opening the shoulders, then return (with control) the weight to the starting position. Actively open and close the shoulders for reps. Make sure you are tucking the pelvis, engaging your core, and squeezing your legs together. On the last rep, hold that open shoulder position.
11. FACE UP BODY SHAPER WEIGHTED
2 Sets | 30 Sec
Description
We’ll take the same shape we have been using in the previous exercises, and flip it around. You will set a foam roller, yoga blocks, or bench under your calves. The other will be right below your shoulders. Tuck your pelvis, engage your core, and squeeze your legs and glutes. Hold a light weight in your hands to activate the shoulders. Maintain this shape for the duration of your set.
12. SLIDER TUCK-INS
2 Sets | 10 Reps
Description
Slider Tuck-Ins are a great exercise for learning spacial awareness and proprioception in the arms. It’s also a great exercise for your core.
Ideally you are on a hard surface (carpet / padded surfaces are hard on the wrists). You can wear socks or use a pair of sliders. If you have to use carpet, it would be a good idea to place a board on the ground for your hands. And you can use carpet sliders or even paper plates under your feet to slide.
From kneeling, place your hands on the ground next to your thighs. Press into the ground, protract the scapula, engage the core, and lift the hips high – tucking your knees towards your chest. Keep the knees and feet together as you move between this position and high plank. Move with control.
13. SLIDER PIKE UPS
2 Sets | 10 Reps
Description
This is another variation of the last exercise that is great for spacial awareness and proprioception. It will place more load into the hands and strengthen / mobilize your wrists, as well.
Setup as you would for the slider tuck-ins. From the tops of your feet in a plank position, lift the hips and keep your legs straight, as you bring them towards your chest. Slowly return to the plank position. Perform smooth reps with control throughout.
14. SLIDER REVERSE PLANKS
2 Sets | 10 Reps
Description
We’ll add some dynamic movement on the wrists and arms through shoulder extension. Handstands involve shoulder flexion, so these are a good exercise to complement and promote well rounded shoulder strength and mobility.
Start out sitting on the ground. Bend your knees and place your hands by your hips. Lift your hips and then extend your legs into a reverse plank. Slowly bend the knees and bring them back towards the chest, without bringing your butt to the ground. Repeat for reps.
15. INCLINE LONG HOLLOW WALK INS
2 Sets | 6 Reps + 10 Sec
Description
This is a great dynamic movement and static alignment drill.
Start out by placing your hands on a box or ledge, approximately the height of your hips. Elevate and open the shoulders. Engage your core and tuck your pelvis. Walk your feet back to a long hollow position. Return back to pike. Squeeze your glutes and legs together in each position. Alternate for reps, holding the long hollow position on the last rep.
16. L HANDSTAND WALK TO PLANK
2 Sets | 6 Reps + 10 Sec
Description
These drills are great for preparing the wrists for increased loading. They also train upper and lower body mobility, which will greatly improve your handstand shapes.
Start by placing your feet on a box or chair. Place your hands on the ground and form an L shape in a pike position. Squeeze your legs together, tuck your pelvic, and engage your core. Shoulders are open, and bring your chin towards your chest. Next, walk to a high plank position. Push into the ground, protracting the scapula. Keep the tailbone tucked, core and glutes engaged. Squeeze your legs together. Return to the L shape and alternate for reps. On the last rep, hold the L position for time.
17. BODY SHAPER FACE UP LEG PULSES
2 Sets | 10 Reps + 10 Sec
Description
Grab a stick and lay flat on your back. Grip the stick in your hands overhead, pressing the arms into the ground. Squeeze your legs together and point the toes. Engage your core and glutes, lifting your legs off of the ground. Look towards your toes. Keep your lower back grounded as you pulse your legs up and down for reps. Hold the position on your last rep.
18. BODY SHAPER FACE DOWN FLEXION PULSES
2 Sets | 10 Reps + 10 Sec
Description
Lie on the ground face down. Hold a stick overhead. Tuck your pelvis, engage your core and glutes, and squeeze your legs together pointing the toes. Lift the stick as high as you can while maintaining the body shape. Perform for reps, holding shoulder flexion on the last rep.
Recovery
1. Recovery Sequence
1 Set | Full Sequence
Description
Don’t forget to cool down those shoulders! Follow this brief cool-down sequence to stretch out the muscles that worked so hard throughout your workout.