Since handstand is a pretty advanced inversion, it's a good idea to work on the most stable inversion first: headstand. In general, training inversions such as headstand and forearm stand are helpful for learning "where your vertical is," Gray says.
(Note: Because there's so much pressure put on your neck during headstands, it's a good idea to consult with your doctor or yoga practitioner before trying them. Jade Esmeralda, health and fitness staff writer at PS, tried a contortion class which included a similar inversion drill incorporating a headstand from a back bridge position.)
- Kneel on the floor on a mat or other soft surface. Interlace your fingers, and tuck your bottom pinky in front. Place your hands and the top of your head on the floor so your palms are cupping the back of your head.
- From this position, lift your knees off the floor and softly straighten your legs. Walk your feet toward your face as much as you can, trying to shift the weight of your hips over your shoulders.
- Bend one knee, and tuck it into your chest. Using your abs, try to find your balance and lift your other leg off the floor so both knees are tucked into your chest.
- Slowly lift and straighten both legs toward the ceiling.
- Hold for five breaths. Then slowly bend your knees into your chest, lower your feet to the floor, and rest in Child's Pose.
