Experts are offering advice on how to begin practising handstands, highlighting the exercise's benefits and the importance of a structured approach. Frank Medrano, a calisthenics athlete and coach, describes a handstand as a full-body inversion where weight is supported through the hands while balancing upside down.
Antoinette Webb, a registered yoga teacher, notes that inversions, where the heart is above the head, can increase oxygen-rich blood flow to the brain, regulate neurotransmitters, and nourish brain cells, according to the UC Irvine Integrative Health Institute. Other reported benefits include stress reduction and increased physical strength and mobility.
However, Webb advises caution for individuals with conditions such as high blood pressure, osteoporosis, neck, shoulder, or spine injuries, and heart or eye conditions, as handstands temporarily increase blood pressure in the head and upper body.
Dianne Bondy, a certified yoga teacher and pilates instructor, suggests starting with a downward dog pose to assess upper body strength. Webb recommends strengthening the core and hips with poses like plank, locust, boat, and cobra. Once upper body strength is sufficient, Bondy suggests using a wall for support to become accustomed to the sensation of being upside down and pressing weight into the hands. Medrano adds that practising how to fall safely, such as by turning out of a handstand into a cartwheel, is crucial.