HANDSTAND SKILLS - DAY 1

HANDSTAND SKILLS - DAY 1

A New Perspective

By signing up for this 2 week mini-course you’ve shown that you want to be a part of a select group of people. Individuals who have so much precision, strength, and balance that they’re comfortable right-side up, upside down, or in any position they can think of. You don’t just want to be fit, you want power, grace, control, and inner-tranquility. You want to become one of the fitness elite. You want to become a  hand balancer

Each day of this course we’re going to give you a lesson that teaches you a core concept of standing on your hands, and a 5 to 15 minute practice session where you’ll put those concepts to the test. We can't guarantee every person will be rocking a handstand by the end of these two weeks, but we can guarantee you'll have all the information and practice tools you need to pursue your handstand career. If you're diligent and have no physical issues that hold you back, you WILL be doing a handstand soon enough. It's not a question of "if" but "when." Exciting!

Your safety is our top concern. You can either take it slow and have years and years to learn to hand balance, or go too fast and have years and years of dealing with an injury instead. Learning to be comfortable in an inversion is a process of walking right up to the edge of what’s attainable for you and sensing when to pull back when you’re pushing your luck. It’s a combination of courage and sensibility. Respect your limits, even as you push them.

Finally, don't forget to HAVE FUN! Becoming a hand balancer will teach you about yourself, the body you live in, and the nature of reality itself.


Let’s get down to business. You want to hold a clean, stable handstand in the center of the room. We can get you there reasonably quickly. But we need to build your handstand from the foundation up.

Today we're going to start with the absolute basics; getting you comfortable with your head upside down and your hands bearing some weight.


DAY 1 PRACTICE - HEAD DOWN, HANDS DOWN

Find an open space where you feel comfortable. You can work inside or outside. Place your hands on the ground and let your head hang between your arms.

Starting position - place your hands on the ground and place as much weight as you can on them. Keep your eyes focused on the ground or slightly behind you. Pay attention to how your bodyweight feels on your hands, which parts are heavy and which are light.

Starting position - place your hands on the ground and place as much weight as you can on them. Keep your eyes focused on the ground or slightly behind you. Pay attention to how your bodyweight feels on your hands, which parts are heavy and which are light.

From here begin to move your hands and feet in various directions. The goal is get comfortable with the sensation of your head being at the lowest point of your torso, a situation you rarely experience in everyday life.


Side to side hand-walking

Walk your hands side to side, left and right. Keep your head low.

Walk your hands side to side, left and right. Keep your head low.


Front to back hand-walking

Bear walk to the front and back, feel your hands and shoulders working.

Bear walk to the front and back, feel your hands and shoulders working.

Once you've gotten comfortable moving in the cardinal directions, mix it up with diagonals and even circling in place. This training is building strength in your shoulders and core, and getting your brain used to seeing the world from a new upside down perspective.


For the last step, you're going to take small jumps, taking your feet from one side and jumping them to the other.

Side to side mini hops

Kick your feet up from one side and "float" to the other. Land softly.

Kick your feet up from one side and "float" to the other. Land softly.

As you get comfortable with hops, you'll begin to feel that for a brief moment you're floating above your hands. This feeling is the kernel of skill that will one day become your handstand!

Give yourself 5 to 15 minutes to work on these baby-steps of hand balancing. By the end of your session you'll have taught your brain that there's nothing wrong with being upside down and that your hands are quite capable of managing your body-weight. Enjoy your session and know that these small beginnings will one day lead to a beautiful free standing handstand!

This will be you in the not-too-distant future!

This will be you in the not-too-distant future!


As with all Kenzai skills courses, let us know how you're progressing on your blog. If you have a pressing question about your handstand work get in touch with our community manager Jessica at jessica@kenzai.com and she'll get you an answer as soon as possible.

Skills courses are designed for you to study on your own as a mellow time between your more intense training cycles. You can continue to do any maintenance or personal workouts you like, just allow 15 minutes a day for handstand work!

Thanks again for signing up, check back tomorrow for your next set of instructions on your journey towards the handstand!