# Handstand Basics

Build rock-solid overhead balance and shoulder stability with focused handstand practice against the wall. Every rep is slow and intentional — quality is everything today!

## Warm-Up

- 2 × 20s Shoulder Circle _(Clockwise then counterclockwise)_
- 2 × 20s Wrist Circle _(Clockwise then counterclockwise)_
- 2 × 30s Wrist Extensor Stretch _(Fingers pointing back, press gently)_
- 2 × 8 Cat-Cow _(Slow and controlled)_
- 2 × 30s Downward Facing Dog _(Press through palms, push hips high)_
- 2 × 6 Pike Push-Up _(Slow 3-second descent)_

## Skill Work — Handstand Progression

- 3 × 20s Wall Handstand Hold _(Face the wall, hands 6 inches from wall, engage core and glutes)_
- 3 × 15s Wall Handstand Hold _(Belly faces wall, find balance point on fingertips)_
- 3 × 6 Plank (Shoulder Tap) _(Chest-to-wall, tap each shoulder slowly)_
- 3 × 3 Wall Walk _(Walk hands close to wall, hold 2s at top, walk back down)_
- 2 × 30s Hollow Body Hold _(Press lower back flat, arms overhead — mimics handstand body position)_

## Cool Down

- 1 × 45s Child's Pose _(Arms extended, breathe deeply)_
- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 45s Seated Forward Fold _(Reach for toes, relax the neck)_
- 1 × 30s Supine Spinal Twist _(Each side)_