Beginner's Modification: Wall Handstands

If you’ve ever wanted to do a handstand but just don’t have the balance and strength, you can still get some of the great benefits of handstands by doing Wall Handstands.
This modified version is an excellent way to build strength through the upper body while also bringing your core into the equation by asking it to balance and stabilize your body.
 
 

How To Do Them:

• Start in a plank position in front of a wall and walk your feet backwards up the wall so that your stomach is facing the wall and your toes are into the wall
• If this is scary at first, try doing it on a softer surface (carpet, mats, etc.) and be sure the area is clear in case you do fall off to the side.
• Focus on good body alignment, with your hands under your shoulders and your body as straight as you can get it against the wall
• If you are brand new to wall handstands, start with holding this position for a set period of time (30 seconds – 2 minutes) before moving on to any of the progressions described below

 

Progressions:

• Remove a foot: pull one foot slightly away from the wall and then slowly alternate feet
• Shoulder taps: as you hold the handstand position, slowly remove a hand off of the floor and tap your opposite shoulder.  Place the hand back in place and repeat on the other side for 10-20 total reps.
• Wall walks: using your feet and hands, “walk” a few steps laterally along the wall in each direction.

 

Helpful Tips:

• Maintain a “squeeze” through your abs and glutes
• Keep your feet together and toes pointed
• Practice…they will get easier!