Vinyala

Pose sheet

Hollowback Handstand

Arch your back over your hands, with straight legs against a wall.

Open this pose in the 3D body

Steps

Support

Palms and fingers; feet and legs against a wall.

Enter

  1. Place hands shoulder-width apart; spread your fingers toward the wall.
  2. Enter Handstand with your feet against the wall.
  3. Lower your hips and reach your chest through your arms.

Hold

  1. Push the floor away; keep your elbows straight.
  2. Keep your abdomen active.
  3. Keep your legs straight and active.

Exit

  1. Look at the floor.
  2. Walk your feet up the wall to return to vertical.
  3. Lower one foot, then the other, with control.
Breathing
Breathe slowly.
Gaze
Through your arms.
Duration
While comfortable.

Adapt

Adaptations

  • Smaller archExit and reposition your hands closer to the wall.
  • Standing preparationPlace hands on the wall; keep both feet on the floor.

Variations

  • Bent knees.
  • On forearms, with your head off the floor.

Signals of effort

  • Inverted, with additional wall support.
  • Weight on extended wrists.
  • Spinal extension and deep shoulder flexion.