# Handstand

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Hand-balancing posture in gymnastics and hatha yoga

An [acro dancer](/source/Acro_dance) pauses in a precision handstand before [handwalking](/source/Hand_walking) across the stage.

A **handstand** is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand, the body is held straight with arms and legs fully extended, with hands spaced approximately shoulder-width apart and the legs together. There are many variations of handstands, all of which require the performer to possess adequate [balance](/source/Balance_(ability)) and upper body strength.

## Kinematics

Handstands use the wrist flexor muscles as well as the [anterior deltoid](/source/Anterior_deltoid), [pectoralis major](/source/Pectoralis_major), [latissimus dorsi](/source/Latissimus_dorsi), [biceps brachii](/source/Biceps_brachii), and [trapezius](/source/Trapezius) descendens.[1] It is considered demanding in terms of both the muscle and joint requirement.[2]

According to a 2017 study most handbalancers use wrist movement to maintain balance in a handstand.[3]

Another study found that handbalancers who were also expert gymnasts had better coordination than those at an intermediate level of gymnastics.[4] More advanced practitioners also altered their center of pressure less to change the center of mass when making corrections to handstand position.[5]

Handstand moves involving an especially high amount of strength include the press handstand[6][7] and [handstand push-up](/source/Handstand_push-up).[8]

## Types of activities that use handstands

[Capoeira](/source/Capoeira) handstand with bent legs

Handstands are performed in many athletic activities, including [acro dance](/source/Acro_dance), [cheerleading](/source/Cheerleading), [circus](/source/Circus), [yoga](/source/Yoga), [capoeira](/source/Capoeira), [calisthenics](/source/Calisthenics), [swimming](/source/Swimming) and [gymnastics](/source/Gymnastics). Some variation of a handstand is performed on every gymnastic apparatus, and many tumbling skills pass through a handstand position during their execution. [Breakdancers](/source/Breakdance) incorporate handstands in [freezes](/source/Freeze_(breakdance_move)) and [kicks](/source/Kick_(breakdance_move)).

Handstands are known by various other names. In modern [yoga as exercise](/source/Yoga_as_exercise), the handstand is called **Adho Mukha Vrksasana**.[9] In [capoeira](/source/Capoeira) it is named [bananeira](/source/List_of_capoeira_techniques#Bananeira).[10]

### Yoga

 [Adho Mukha Vrikshasana](/source/Adho_Mukha_Vrikshasana) with legs in [Garudasana](/source/Garudasana) (Eagle pose)

In modern [yoga as exercise](/source/Yoga_as_exercise), the handstand is among the inverted poses; it is known as Adho Mukha Vrksasana,[11] Downward-facing Tree Pose. In traditional [hatha yoga](/source/Hatha_yoga) in the 18th and 19th centuries, the *Vyayāmadipike*, which calls it the "second *gardam*", and the *[Śrītattvanidhi](/source/%C5%9Ar%C4%ABtattvanidhi)* use the handstand in a sequence involving touching the nose to the ground; the *[Haṭhābhyāsapaddhati](/source/Ha%E1%B9%ADh%C4%81bhy%C4%81sapaddhati)* calls this Syenasana, meaning hawk pose.[12]

### Swimming

[Swimmers](/source/Swimming_(sport)) often perform [underwater](/source/Underwater) handstands as a stunt, with their heads, arms, and bodies underwater and their legs and feet extended above the surface, often having games or contests with the winner being the person who can remain in an underwater handstand the longest.

Armstand dives—a category found in competitive [platform diving](/source/Diving_(sport)#Dive_groups)—are dives that begin with a handstand.

### Gymnastics

There are two basic handstand styles in modern [gymnastics](/source/Gymnastics): *curved-back* and *straight-back*.[13] Straight-back style is employed when the aesthetics of straight body lines are desired and feasible. In many cases (e.g., when a handstand is being performed in conjunction with a gymnastic apparatus), however, the curved-back style is preferred as it offers superior control of the legs and torso over balance. In all cases, balance is maintained by shifting body weight towards the fingers or the heel of the hand.

All basic gymnastic handstands have these characteristics:

- *Straight arms* with hands placed on the ground approximately shoulder-width apart.

- *Straight legs*, held together.

- *Pointed toes* so as to continue the lines of the legs.

In addition, straight-back handstands have these characteristics:

- *Tucked head* (face pointed forward) as if standing upright.

- *Straight spine*, with hips pushed forward. If performed while lying flat, this would cause the small of the back to contact ground.

## See also

Wikimedia Commons has media related to [Handstands](https://commons.wikimedia.org/wiki/Handstands).

- [Hand walking](/source/Hand_walking)

- [Head stand](/source/Head_stand)

- [List of asanas](/source/List_of_asanas)

## References

1. **[^](#cite_ref-1)** Kochanowicz, Andrzej; Niespodziński, Bartłomiej; Mieszkowski, Jan; Marina, Michel; Kochanowicz, Kazimierz; Zasada, Mariusz (2019). "Changes in the Muscle Activity of Gymnasts During a Handstand on Various Apparatus". *Journal of Strength and Conditioning Research*. **33** (6): 1609–1618. [doi](/source/Doi_(identifier)):[10.1519/JSC.0000000000002124](https://doi.org/10.1519%2FJSC.0000000000002124). [PMID](/source/PMID_(identifier)) [28700510](https://pubmed.ncbi.nlm.nih.gov/28700510). [S2CID](/source/S2CID_(identifier)) [207500662](https://api.semanticscholar.org/CorpusID:207500662).

1. **[^](#cite_ref-2)** Calderón-Díaz, Mailyn; Ulloa-Jiménez, Ricardo; Saavedra, Carolina; Salas, Rodrigo (2021). "Wavelet-based semblance analysis to determine muscle synergy for different handstand postures of Chilean circus athletes". *Computer Methods in Biomechanics and Biomedical Engineering*. **24** (10): 1053–1063. [doi](/source/Doi_(identifier)):[10.1080/10255842.2020.1867113](https://doi.org/10.1080%2F10255842.2020.1867113). [PMID](/source/PMID_(identifier)) [33426917](https://pubmed.ncbi.nlm.nih.gov/33426917). [S2CID](/source/S2CID_(identifier)) [231576614](https://api.semanticscholar.org/CorpusID:231576614).

1. **[^](#cite_ref-3)** Blenkinsop, Glen M.; Pain, Matthew T. G.; Hiley, Michael J. (2017). ["Balance control strategies during perturbed and unperturbed balance in standing and handstand"](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541526). *Royal Society Open Science*. **4** (7) 161018. [Bibcode](/source/Bibcode_(identifier)):[2017RSOS....461018B](https://ui.adsabs.harvard.edu/abs/2017RSOS....461018B). [doi](/source/Doi_(identifier)):[10.1098/rsos.161018](https://doi.org/10.1098%2Frsos.161018). [PMC](/source/PMC_(identifier)) [5541526](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541526). [PMID](/source/PMID_(identifier)) [28791131](https://pubmed.ncbi.nlm.nih.gov/28791131).

1. **[^](#cite_ref-4)** Gautier, Geoffroy; Marin, Ludovic; Leroy, David; Thouvarecq, Régis (2009). "Dynamics of expertise level: Coordination in handstand". *Human Movement Science*. **28** (1): 129–140. [doi](/source/Doi_(identifier)):[10.1016/j.humov.2008.05.003](https://doi.org/10.1016%2Fj.humov.2008.05.003). [PMID](/source/PMID_(identifier)) [18986720](https://pubmed.ncbi.nlm.nih.gov/18986720).

1. **[^](#cite_ref-5)** Wyatt, Hannah E.; Vicinanza, Domenico; Newell, Karl M.; Irwin, Gareth; Williams, Genevieve K. R. (2021). ["Bidirectional causal control in the dynamics of handstand balance"](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7801474). *Scientific Reports*. **11** (1): 405. [doi](/source/Doi_(identifier)):[10.1038/s41598-020-79730-z](https://doi.org/10.1038%2Fs41598-020-79730-z). [ISSN](/source/ISSN_(identifier)) [2045-2322](https://search.worldcat.org/issn/2045-2322). [PMC](/source/PMC_(identifier)) [7801474](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7801474). [PMID](/source/PMID_(identifier)) [33432011](https://pubmed.ncbi.nlm.nih.gov/33432011).

1. **[^](#cite_ref-6)** Mizutori, Hisashi; Kashiwagi, Yu; Hakamada, Noriko; Tachibana, Yasunori; Funato, Kazuo (2021). ["Kinematics and joints moments profile during straight arm press to handstand in male gymnasts"](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8279359). *PLOS ONE*. **16** (7) e0253951. [Bibcode](/source/Bibcode_(identifier)):[2021PLoSO..1653951M](https://ui.adsabs.harvard.edu/abs/2021PLoSO..1653951M). [doi](/source/Doi_(identifier)):[10.1371/journal.pone.0253951](https://doi.org/10.1371%2Fjournal.pone.0253951). [PMC](/source/PMC_(identifier)) [8279359](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8279359). [PMID](/source/PMID_(identifier)) [34260617](https://pubmed.ncbi.nlm.nih.gov/34260617).

1. **[^](#cite_ref-7)** Prassas, Spiros G. (1988). "Biomechanical Model of the Press Handstand in Gymnastics". *International Journal of Sport Biomechanics*. **4** (4): 326–341. [doi](/source/Doi_(identifier)):[10.1123/ijsb.4.4.326](https://doi.org/10.1123%2Fijsb.4.4.326).

1. **[^](#cite_ref-8)** Johnson, Abigail; Meador, Melanie; Bodamer, Meghan; Langford, Emily; Snarr, Ronald L. (2019). "Exercise Technique: Handstand Push-up". *Strength & Conditioning Journal*. **41** (2): 119–123. [doi](/source/Doi_(identifier)):[10.1519/SSC.0000000000000427](https://doi.org/10.1519%2FSSC.0000000000000427). [S2CID](/source/S2CID_(identifier)) [56807126](https://api.semanticscholar.org/CorpusID:56807126).

1. **[^](#cite_ref-9)** ["Adho Mukha Vrksasana"](https://yogavastu.com/p/adho-mukha-vrksasana/). Yoga Vastu. October 2020.

1. **[^](#cite_ref-10)** Taylor, Gerard (4 September 2012). [*Capoeira 100: An Illustrated Guide to the Essential Movements and Techniques*](https://books.google.com/books?id=PrTxDWqfcfgC&pg=PA90). North Atlantic Books. p. 90. [ISBN](/source/ISBN_(identifier)) [978-1-58394-638-1](https://en.wikipedia.org/wiki/Special:BookSources/978-1-58394-638-1).

1. **[^](#cite_ref-11)** Budilovsky, Joan; Adamson, Eve (2000). [*The complete idiot's guide to yoga*](https://books.google.com/books?id=b5pE8-Oyly0C) (2 ed.). Penguin. p. 179. [ISBN](/source/ISBN_(identifier)) [978-0-02-863970-3](https://en.wikipedia.org/wiki/Special:BookSources/978-0-02-863970-3).

1. **[^](#cite_ref-Birch_Singleton_2019_12-0)** [Birch, Jason](/source/Jason_Birch); [Singleton, Mark](/source/Mark_Singleton_(yoga_scholar)) (2019). ["The Yoga of the Haṭhābhyāsapaddhati: Hathayoga on the Cusp of Modernity"](https://eprints.soas.ac.uk/32089/1/Jason%20Birch%20and%20Mark%20Singleton%20Hathabhyasapaddhati%20Journal%20of%20Yoga%20Studies%20Dec%202019.pdf) (PDF). *Journal of Yoga Studies*. **2**: 3–70. [doi](/source/Doi_(identifier)):[10.34000/JoYS.2019.V2](https://doi.org/10.34000%2FJoYS.2019.V2).

1. **[^](#cite_ref-13)** ["*Different Styles of Handstands*"](http://www.lostartofhandbalancing.com/articles/different-styles-of-handstands). Retrieved 2010-09-29.

## Further reading

- Gautier, G.; Thouvarecq, R.; Chollet, D. (2007). "Visual and postural control of an arbitrary posture: The handstand". *Journal of Sports Sciences*. **25** (11): 1271–1278. [doi](/source/Doi_(identifier)):[10.1080/02640410601049144](https://doi.org/10.1080%2F02640410601049144). [PMID](/source/PMID_(identifier)) [17654239](https://pubmed.ncbi.nlm.nih.gov/17654239). [S2CID](/source/S2CID_(identifier)) [37015380](https://api.semanticscholar.org/CorpusID:37015380).

v t e Asanas Asana • Kriya • Mudra • Drishti • Pranayama • Sun Salutation • Vinyasa • Yoga as exercise • Yoga as therapy • Hatha yoga • Yoga Backbends Anjaneyasana (crescent moon) Bidalasana (cat)/Bitilasana (cow) Bhujangasana (cobra) Chakrasana (wheel) or Urdhva Dhanurasana (upward bow) Viparita Dandasana (inverted staff) Kapotasana (pigeon) Eka Pada Rajakapotasana (king pigeon) Ushtrasana (camel) Arm balances Ashtavakrasana (8-angled) Bakasana (crane) or Kakasana (crow) Koundinyasana (the sage Kaundinya) Kukkutasana (cockerel) Mayurasana (peacock) Tittibhasana (firefly) Inverted Adho Mukha Svanasana (downward dog) Adho Mukha Vrkshasana (handstand) Halasana (plough) Sarvangasana (shoulderstand) Setu Bandha Sarvangasana (bridge) Shirshasana (headstand) Viparita Karani (legs up the wall) Vrischikasana (scorpion) Reclining Anantasana (Vishnu's couch) Ashtanga Namaskara (eight-limbed) Bhekasana (frog) Chaturanga Dandasana (low plank) Dhanurasana (bow) Jathara Parivartanasana (belly twist) Makarasana (crocodile) Matsyasana (fish) Shalabhasana (locust) Shavasana (corpse) Vasishtasana (side plank) Yoganidrasana (yogic sleep) Sitting Meditation Baddha Konasana (cobbler) Gomukhasana (cow face) Gorakshasana (cowherd) Padmasana (lotus) Siddhasana (accomplished) Simhasana (lion) Vajrasana (thunderbolt) Twists Bharadvajasana (the sage Bharadvaja) Marichyasana (the sage Marichi) Matsyendrasana (the sage Matsyendra, lord of the fishes) Pashasana (noose) Other Akarna Dhanurasana (shooting bow) Balasana (child) Garbha Pindasana (embryo in womb) Hanumanasana (monkey) Kraunchasana (heron) Kurmasana (tortoise) Malasana (garland) Mandukasana (frog) Mulabandhasana (root lock) Navasana (boat) Paschimottanasana (seated forward bend) Samakonasana (split) Virasana (hero) Standing Both legs Parighasana (gate) Parshvottanasana (intense side stretch) Prasarita Padottanasana (wide stance forward bend) Tadasana (mountain) Trikonasana (triangle) Utkatasana (chair) Uttanasana (standing forward bend) Utthita Parshvakonasana (side angle) Virabhadrasana (warrior) One leg Ardha Chandrasana (half moon) Durvasasana (the sage Durvasa) Garudasana (eagle) Natarajasana (lord of the dance) Utthita Padangusthasana (standing big toe hold) Vrikshasana (tree)

v t e Yoga as exercise Topics Asanas List of asanas Standing asanas Downward dog Lotus position Meditation seats Sun Salutation Tree pose Warrior Accompaniments Drishti Namaste Om Pranayama Ujjayi Vinyāsa Hasta Vinyasas In society Commercialisation Advertising Tourism Politics Cultural appropriation Orientalism Racism Religion Sexual abuse by yoga gurus Matthew Remski Sectors For children For women Geeta Iyengar Teacher training Standards British Wheel of Yoga Paul Fox European Union of Yoga André Van Lysebeth Yoga Alliance Therapy Yoga using props 1979 Accessible yoga Jivana Heyman 2002 Trauma-sensitive yoga 2007 Restorative Yoga Richard Miller 2008 Yoga nidra Janice Gates Science of yoga Events Competitive yoga International Day of Yoga List Yoga Journal Props Yoga brick Yoga mat Angela Farmer Hugger Mugger Yoga pants Lululemon History Early c. 18th century Haṭhābhyāsapaddhati 19th century Śrītattvanidhi Vivekananda 1896 Raja Yoga Pierre Bernard Yoga and harmonial gymnastics Marguerite Agniel Mary Bagot Stack Genevieve Stebbins Physical culture B. C. Ghosh K. V. Iyer Seetharaman Sundaram Paramahansa Yogananda 1946 Autobiography of a Yogi Hybrids 1938 Naked yoga 1990 Mindful Yoga Frank Jude Boccio Anne Cushman Jon Kabat-Zinn Cyndi Lee Phillip Moffitt 2003 Acroyoga Doga 2013 Paddleboard Yoga 2014 Aerial yoga Beer yoga By country America 1961 Yoga for Health 1970 Lilias, Yoga and You Britain 1976 Lyn Marshall France 1958 Eva Ruchpaul Germany 1926 Boris Sacharow India Italy Vanda Scaravelli Russia Sweden 2015 Rachel Brathen Switzerland 1941 Selvarajan Yesudian Books 1996 The Yoga Tradition of the Mysore Palace 2004 Yoga in Modern India A History of Modern Yoga 2005 Positioning Yoga 2010 Yoga Body The Subtle Body 2012 The Science of Yoga 2015 Selling Yoga 2016 The Path of Modern Yoga 2017 Roots of Yoga 2019 Yoga in Britain 2020 The Story of Yoga Films 2006 Guru 2009 Enlighten Up! 2012 Breath of the Gods Schools (Gurus) 1918 The Yoga Institute Shri Yogendra Hansa Yogendra 1924 Kaivalyadhama Swami Kuvalayananda 1934 Viniyoga Tirumalai Krishnamacharya Yoga Makaranda T. K. V. Desikachar A. G. Mohan Indra Devi Srivatsa Ramaswami 1934 Sivananda yoga Yoga Asanas Vishnudevananda Saraswati Complete Illustrated Book of Yoga c. 1948 Ashtanga (vinyasa) yoga K. Pattabhi Jois Mysore style Tim Miller Kino MacGregor 1963 Bihar School of Yoga Satyananda Saraswati 1965 Ananda Yoga Kriyananda 1966 Integral Yoga Satchidananda Saraswati 1966 Iyengar Yoga B. K. S. Iyengar Light on Yoga Mira Mehta Yoga the Iyengar Way 1966 Kripalu Yoga Amrit Desai Stephen Cope 1971 Himalayan Institute Swami Rama 1973 Bikram Yoga Bikram Choudhury Hot yoga 1975 Dharma Mittra c. 1975 Yin Yoga Paulie Zink Paul Grilley Sarah Powers 1982 Forrest Yoga 1984 Jivamukti Yoga Sharon Gannon 1995 Power Yoga Beryl Bender Birch Bryan Kest Larry Schultz 1997 Anusara Yoga John Friend Darren Rhodes 2006 Core Strength Vinyasa Yoga (Sadie Nardini) 2020 Post-lineage yoga Theodora Wildcroft Related Yoga Hatha yoga Modern yoga Yoga's global dispersal Asanas (template) List of modern yoga gurus Yoga scholars (template) Yoga teachers (category) Modern Yoginis (template)

v t e Hatha yoga Subtle body Three bodies Five sheaths Chakra Nadi Sushumna Prana Texts (Asanas) Ancient meditation seats Darshana Upanishad, Pātañjalayogaśāstravivaraṇa, Goraksha Sataka Gomukhasana Muktasana Padmasana Siddhasana Simhasana Sopasrayasana Sukhasana Svastikasana Virasana Ancient non-meditation Ahirbudhnya Saṃhitā, Pātañjalayogaśāstravivaraṇa Dandasana Kurmasana c. 7th C. Ahirbudhnya Samhita Kukkutasana c. 10th C. Vimanarcanakalpa Mayurasana c. 11th C. Amritasiddhi, Hemachandra's Yogashastra Muktasana Shirshasana 12th C. Amaraugha 13th C. Dattatreya Yoga Shastra, Goraksha Shataka, Vasishtha Samhita, Vivekamārtaṇḍa Viparita Karani 14th C. Khecarīvidyā, Shiva Samhita, Sharngadhara-paddhati, Yogabīja, Yogatārāvalī Gorakshasana Paschimottanasana 15th C. Hatha Yoga Pradipika Baddha Konasana Dhanurasana Matsyendrasana Utkatasana 17th C. Gheranda Samhita, Hatha Ratnavali, Yogacintamani, Bahr al-Hayāt Bakasana Bhujangasana Kakasana Kraunchasana Makarasana Mandukasana Matsyasana Vajrasana Vrikshasana 18th C. Hathabhyasa-paddhati, Joga Pradipika Adho Mukha Vrikshasana 19th C. Sritattvanidhi Akarna Dhanurasana Bhairavasana Durvasasana Garudasana Halasana Navasana Pashasana Setu Bandha Sarvangasana Tittibhasana Urdhva Dhanurasana Late 1905 Yogasopana Purvachatushka 1943 Hatha Yoga: The Report of A Personal Experience Mudras Mahamudra Maha Bandha Jalandhara Bandha Mula Bandha Uddiyana Bandha Viparita Karani Khechari mudra Vajroli mudra Shatkarmas Dhauti Basti Kapalabhati Nauli Neti Trataka Pranayama Anuloma Bhastrika Bhramari Kumbhaka Ujjayi Related Modern yoga Nath Roots of Yoga Yoga Yoga as exercise Yoga using props Category:Medieval Hatha Yoga asanas

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