Master Handstand Basics

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90 minutes

5 steps

·Advanced

After 90 min: Hold a stable handstand against the wall for 30 seconds

What you need

wallyoga mat

The 90-Minute Plan

Wall Walks0–15 min

Start in plank, walk feet up the wall slowly. Your body forms an inverted V. Work toward horizontal alignment.

Wall Holds15–35 min

Kick up into a handstand against wall. Hold for 10-15 seconds. Do 5 sets. Focus on balance.

Core Engagement35–55 min

In handstand, engage core and glutes hard. They prevent you from crashing. Press shoulders down.

Increase Duration55–75 min

Hold for 20-30 seconds. Do 3 sets. Rest 2 minutes between sets. You're building shoulder strength.

Practice Free-Standing75–90 min

Kick up into handstand, trying to balance away from wall for 1-2 seconds. It's hard. Be patient.

Pro Tip

Handstands take months to master. Train 3x weekly. Consistency beats intensity.

90 min·5 steps

After 90 min: Perform 5 foundational moves with perfect form and build functional strength

7,400

see the plan

90 min·5 steps

After 90 min: Hold a 2-minute plank and build a strong, injury-resistant core

6,700

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90 min·5 steps

After 90 min: You'll develop balanced muscle strength and improve everyday movement patterns.

12,000

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90 min·5 steps

After 90 min: Increase grip strength for better deadlifts and daily function

2,900

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