Press to Handstand
These notes combine advice from 15 reviewed passages across 6 workouts.
Overview
Section titled “Overview”A press to handstand raises the feet from the floor into a handstand. It is an advanced and difficult technique. In yoga practice, a small jump may be used to conserve strength before progressing to presses at more advanced levels. [3] [15]
Press-oriented training places most of the load on the upper body, especially the shoulders and arms. The feet and legs contribute as little as the chosen drill allows. [6] [7] [8] [9] [10] [11] [12]
Arm position and body control
Section titled “Arm position and body control”Use fully straight arms for a slow floor-to-handstand press. Keep the body stable, produce the movement through the arms, and limit elbow movement. Rabbit-start handstand techniques are a distinct case and use bent arms. [2] [4]
Keep the hands fixed, close, and slightly inward in a planche-like setup, without placing them too far forward. Pull the head inward and shift the weight into the arms and shoulders. Draw the hips toward the head. Pull the hips upward while pushing through the shoulders. [6] [7] [10] [12] [13]
Assisted press drill
Section titled “Assisted press drill”A supported version can place the balls of the feet on the floor. Let the feet provide only balance or light support, and do not push against the floor to create the lift. Reduce their contribution further as the drill becomes more press-oriented. [6] [7] [8] [10] [11] [13] [14]
The supported drill should place its effort in the shoulders and back. [7]
Negative progression
Section titled “Negative progression”Begin negative practice from the raised position with the legs open. Lower as slowly as possible while maintaining control. Stop when continuing would break form. [1] [5] [7]
Programming
Section titled “Programming”For a warm-up before wall work, use about ten repetitions to work the shoulders lightly. Treat the drill as shoulder-and-arm work and lift as though the feet are absent. [9]
Sources
Section titled “Sources”1. 2024-05-02, 3268.6-3298.1s
Workout: workout:2024-05-02
Passage: passage:2024-05-02:000917-000932
2. 2024-07-11, 1321.3-1334.2s
Workout: workout:2024-07-11
Passage: passage:2024-07-11:000425-000428
3. 2026-03-10, 2213.8-2228.0s
Workout: workout:2026-03-10
Passage: passage:2026-03-10:000666-000670
4. 2026-03-10, 2231.3-2248.5s
Workout: workout:2026-03-10
Passage: passage:2026-03-10:000672-000680
5. 2026-03-10, 2264.8-2273.3s
Workout: workout:2026-03-10
Passage: passage:2026-03-10:000692-000695
6. 2026-03-10, 2443.3-2460.3s
Workout: workout:2026-03-10
Passage: passage:2026-03-10:000719-000725
7. 2026-03-10, 2462.1-2490.2s
Workout: workout:2026-03-10
Passage: passage:2026-03-10:000728-000745
8. 2026-03-10, 2498.3-2528.9s
Workout: workout:2026-03-10
Passage: passage:2026-03-10:000748-000750
9. 2026-03-10, 2547.5-2570.0s
Workout: workout:2026-03-10
Passage: passage:2026-03-10:000756-000764
10. 2026-03-12, 3025.0-3066.1s
Workout: workout:2026-03-12
Passage: passage:2026-03-12:000747-000766
11. 2026-03-12, 3099.0-3108.3s
Workout: workout:2026-03-12
Passage: passage:2026-03-12:000787-000790
12. 2026-03-16, 1955.8-1963.2s
Workout: workout:2026-03-16
Passage: passage:2026-03-16:000618-000621
13. 2026-03-16, 2024.6-2044.5s
Workout: workout:2026-03-16
Passage: passage:2026-03-16:000631-000642
14. 2026-03-16, 2052.7-2063.7s
Workout: workout:2026-03-16
Passage: passage:2026-03-16:000646-000649
15. 2026-06-16, 2032.9-2040.2s
Workout: workout:2026-06-16-onur-orhan-explosion-tldv-6a3119af4dea8900137026eb
Passage: passage:2026-06-16-onur-orhan-explosion-tldv-6a3119af4dea8900137026eb:000803-000806