Program:

Learn how to handstand

"Movement with the right attention and intention is the greatest vehicle for you to shine your brightest." - Jeppe Skovgaard

Play and have fun with handstands

Do you also want to learn to stand on your hands? Or maybe you want to practice your technique and be able to play even more with this wonderful yoga position? Then we have the program for you here! Regardless of previous knowledge, Jeppe Skovgaard and Yogobe will guide you to prepare your hands, shoulders and legs and awaken your center in the body for increased power.

Playfulness over achievement

There are so many different parts involved in a handstand, the whole body is challenged, as well as our playfulness. Because that is exactly what we want, to let go of performance and play our way through technology, strength and mobility. Strength is one of the key components to avoid injury as it is required when we turn ourselves upside down and stand on our hands. Build strength, increase mobility and – have fun! It's a long and wonderful journey that never really ends. You can always learn more and deepen your hand standing practice. 

Benefits of the program

  • You will learn new ways to practice one of the most challenging, and fun, yoga positions.
  • You build stability and increase the mobility of your shoulders.
  • You strengthen your core, your center – we benefit from a strong core in most of what we do.
  • You gain increased confidence to perform inversion, upside-down positions, overall.

Purpose of the program

Through the program, you will get the focus points and movements you need to build the strength and mobility that will help you to, or improve your existing, handstand. With this program we want to guide you to build your self-confidence to be able to handstand, without the help of a wall.

For whom is the program suitable

The program is suitable for anyone who is eager to learn handstands, but also for you who want to refine your existing handstand.

This program is included when you are a member and subscriber of Yogobe. If you have not yet created an account with Yogobe, you can click here and get your first 2 weeks completely free and without a commitment period.

To keep in mind when practicing hand standing

Handstand is a demanding position and practice. Many of us are unaccustomed to putting our full body weight on our wrists. Our body is fully equipped to perform the job, but if you have spent the last few years more sitting on your butt than crawling around on the ground, then you need to be patient and slowly train your body. You need to listen carefully to your body's signals and feedback, especially those from your wrists and shoulders.

Program structure – tips & advice

The sequences in this program can actually be used whenever you want and for an unlimited time. But if you want to get started with your handstanding practice, we recommend the following:

  • Perform different sequences 3-4 times a week for 3 months (not more often, remember to save on your wrists and shoulders).
  • For a start – focus on the preparatory sequences to strengthen and find a solid foundation to start from and thereby avoid injuries.
  • For you as a beginner, or if you have previously suffered an injury, let it take time. You can more than happily work with the preparatory sequences for up to two months. Let the journey be the focus, not the goal.

Video Guide

Start by focusing on the preparatory sequences to strengthen and find a solid foundation to start from – this is also the key to your handstand. If you are a beginner, let this take up to two months. Mix different sequences a maximum of 3-4 times a week for 3 months.

PREPARATORY SEQUENCES

Prep for the hands, 15 min

Handstand preparation: Hands are the foundation of a good handstand. Many of us simply lack the strength to actually balance a handstand. In this class we'll become better friends with our hands and learn how to use them in our handstands.

Prep for the legs, 15 min

Handstand preparation: It is easy to forget legs in a handstand. But actually they make a key contribution to this position in order to keep standing. Let's build up muscular energy on the ground to eventually maintain it in the air.

Prep for the shoulders, 15 min

Handstand preparation: Shoulder awareness and shoulder mobility are key elements for a handstand. In this class we mainly focus on getting the mobility right for a well aligned handstand.

Prep for the core, 20 min

Handstand preparation - How to work the core. To keep integrity in the core can be a challenge when standing up on your feet. Once you are on your hands it often becomes even more challenging. In this class we aim to build both strength and awareness in the core.

Falling & Jumping, 20 min

Handstand preparation: In a regular yoga class you experience very little impact. In this class we invite impact on to the yoga mat and use yogic alignment to safely work with the force.

PRACTICE & TECHNIQUE

Free handstand technique, 15 min

When you don't have a friend assisting you in your handstands it is convenient to have ways to practice on your own. In this class we look at how to practice handstands in the open space without a spotter or wall.

Wall handstand, 20 min

Handstand practice with a wall - Techniques and exercises. There are plenty of exercises for practicing your handstand against a wall. In this sequence Jeppe share some of his favorites, let's keep it playful and have fun!

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