handstand drills Archives

Inversion Journey

by Trisha Curling | Jan 9, 2025 | Main Page Display

Inversion Journey

adho mukha vrksasana

INVERSION JOURNEY

In the previous blog, Inversion Success: Alignment, Drills & Preparation, I talked about how Matt provides the education and keys to building a solid foundation to execute handstands. What we must understand is that our inversion journey continues. Building upon the foundation and continuing to practice and refine never ends. We are either working to maintain and/or build the musculature, strength, balance, and flexibility to fulfill what’s required of a straight handstand. If we’re ready to put in the work and build upon what we’ve already established as a good base, then the drills and skills Matt demonstrates today will only take our inversion journey further and amplify our experience and ability.

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DOWNWARD DOG PUSH UPS

Downward Dog Push Ups check off so many things on the list of what’s required for handstand development. In our inversion journey, it’s going to help to build upper body strength, more specifically in the shoulders, triceps, and forearms.

Matt demonstrates 2 variations in today’s video. In the first, we are in a more “traditional” Downward Dog position (both feet on the ground) and in the second, we are in a Three Legged Dog position which increases the weight of the movement.

The unique thing about both variations is that it’s what we do through the wrists and the hands that intensifies this drill. When returning to a lengthened position from bent elbows, we lift the heel of the hands, then the head of the metacarpals, finally coming up to the fingertips. At the top of the movement elbows are straight and shoulders are up towards the ears.

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INVERSION JOURNEY: MASTERING ELEVATED HANDSTAND DRILLS

HOLLOW BODY HOPS

Hollow Body Hops are a great building block that can be implemented as an extension from Matt’s Handstand Prep position #1. What we improve upon here is our ability to shift our weight more into the hands and away from our feet and hips. In fact, we pop off of the feet and start to create a longer hold of balanced weight into the hands.

Here, we place our hands more forward than we would in Handstand Prep #1. Instead of just lifting the heels we do a slight hop off of the feet to propel ourselves more forward in order to bring the feet closer between the hands once again.

In the video Matt demonstrates how to go both forward and backwards in these hops.

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TUCK SWITCH & KICK SWITCH

Tuck Switch

Here we build upon Handstand Prep position #3. Again, it’s more dynamic. We are tucking one knee into the chest. We continue to practice the shift of the weight into the hands while alternating the tuck into the chest of each leg. Within this drill too, we can take a step back from the more active tuck switch by creating a smaller, slower switch of the feet. Alternatively, just like the Hollow Body Hops, we can practice a longer hold.

Kick Switch

In Handstand Prep position #2, Matt teaches us how to set up an “L” shape in Handstand. Just like the tuck switches, we are jumping off of one leg and landing with the other. Instead of the tuck, both legs are extended in a lengthened position.

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MASTERING GOING FORWARD

Mastering going forward is not only a neurological pattern we must etch into our bodies to create the physical shift of moving the weight out of our feet and into our hands in order to get upside down, but it’s also a mindset that can test us.

One of the best ways to refine our ability to master going forward into the hands is to utilize blocks. In the video, Matt demonstrates the kick switches with blocks at his forearms. Immediately we see how this positively impacts the alignment of the forearms, but also the domino effect of how it helps us to more effortlessly lift off of the feet.

As we move along in our inversion journey we must also master the mindset to go forward due to the frustration we can experience when we “hit a wall” (pun intended). There is always an access point and a skill we can build to move onto the next step.

If you want to access the plethora of knowledge, drills, and techniques Matt shares in his classes, it’s not too late to register for his current 10 class online immersion: Handstand and Arm Balances.

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Inversion Journey

Inversion Journeyadho mukha vrksasanaINVERSION JOURNEY In the previous blog, Inversion Success: Alignment, Drills & Preparation, I talked about how Matt provides the education and keys to building a solid foundation to execute handstands. What we must understand...

Inversion Success

Inversion SuccesshandstandINVERSION SUCCESS We all have different definitions of success. Success in our yoga practice could look anything like effortlessly engaging in inversions, being able to participate in breathwork techniques, and/or simply showing up for a...

Shoulder Secrets

Shoulder SecretsbhujapidasanaSHOULDER SECRETS When approaching arm balances, it’s not unusual to go straight to a focus on the wrists. Having to bear our weight into the wrists while balancing our body weight can be an intimidating thought (especially if we don’t...

Twist Power

Twist Powerparsva bakasanaTWIST POWER It’s interesting what unfolds along our journey with our yoga practice. As we grow, learn, and begin to understand more about ourselves things change, we change. Not only do we learn so many things along the way, but in the yoga...

Lizard Like You’ve Never Seen It

Lizard Like You've Never Seen Itutthan pristhasanaLIZARD LIKE YOU'VE NEVER SEEN IT Familiarity in a yoga posture can feel really good. There’s a comfort in knowing exactly what to do when we get on a mat. The thing is, we can get caught up in thinking that the more...

Internal Rotation: Strengthen From The Inside Out

Internal Rotation: Strengthen from the Inside OutShoulder MobilityINTERNAL ROTATION: STRENGTHENING FROM THE INSIDE OUT It’s not unusual for us to find ourselves spending too much time in a slouched position. It could be due to a job, our poor habits on our electronic...

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Tuck Jumps

by Trisha Curling | Oct 17, 2024 | Main Page Display

Tuck Jumps

Handstand

TUCK JUMPS

Tuck jumps can be a confidence booster when it comes to preparing for handstands. They’re not the first step in the course of preparation, but they’re definitely a way of identifying where strength and proprioception require attention.

By performing tuck jumps, we build strength and bring awareness to how we use our glutes, hamstrings, hip flexors, and shoulders, which are essential for supporting our body weight when we’re inverted. More than this, in order to find the best alignment to support ourselves while inverted, we learn the articulations of the body in places like the pelvis, rib cage, and shoulders.

In today’s video, Matt demonstrates drills that move us towards finding confidence in our handstand development. Ultimately, we develop increased strength and balance.

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HANDSTAND PREPARATION POSITIONS

Handstand Preparation I

With the support of a chair, hip flexor activation is one thing this stage of preparation for tuck jumps and handstands works on. We do this by focusing on pressing both feet down into the chair. This action is also essential because it’s always part of the setup for the drills that follow.

Handstand Preparation II

This time, we bring one leg straight up in the air while still pressing the other leg towards the ground or into the chair. Rolling forward with the torso and pressing the top leg back helps us use strength in the glutes and hamstrings.

Handstand Preparation III

Here, we alternate the legs by going from a tuck position to a lengthened position.

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TUCK JUMPS: FLOAT UP TO HANDSTAND

STATIC PELVIC ALIGNMENT

In this stage of preparation for tuck jumps, we pass through Handstand Preparations I & II. Setting up the pelvis is crucial for achieving the alignment necessary for successful jumps. Matt demonsrates a posterior pelvic tilt, which helps stabilize the lower back and engage the core effectively. He is careful to squeeze his knees together, creating unified strength in the lower body. This alignment not only enhances balance but also facilitates a smoother transition into the jump when we’re ready to explore. Additionally, Matt actively stretches his shoulders up to his ears, being careful to keep the arms active and straight. This engagement ensures that his arms are strong and ready to support the weight of the body during the handstand. By focusing on these key elements, he sets a solid foundation for mastering the tuck jump and progressing towards the handstand.

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JUMP & LAND

Even when we begin to explore tuck jumps, there are still stages that help us to ease into the exploration.

We start in an “L-Hop” and then take both feet to a wall behind us, with the knees bent. Staying in that position while working towards stacking the ribcage, hips, and shoulders serves to create the foundation for us to explore the jump.

At this next stage, Matt continues to use a block behind the wrists and forearms in order to maintain the proper position. He reminds us then when we implement the jump, it’s common for us to lean back when we need to be leaning forward.

If you’ve practiced handstands with Matt before, then you’ll know that the “lean, grip, push” elements are always the basis for handstands; therefore, they also apply to tuck jumps.

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PREPARE THE FLOAT

As we go through the preparations, we learn that without the static holds and the practice of control, we would never find the “float” or “hang time” in our tuck jumps and ultimately our handstand.

The stronger and more stable we are, the lighter we will feel. Yes, a tremendous amount of effort is required to build the necessary strength, but the reward is ease when our bodies are prepared. Preparation is the path to execution.

Matt’s Italy Retreat in April 2025 is now open for registration, and spaces are limited. Secure your spot for the ultimate guidance and support of your practice.

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Video Extracted From: Mobility Immersion

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Inversion Journey

Inversion Success

Shoulder Secrets

Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

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Wall Drills To Progress In Handstand

by Trisha Curling | Aug 14, 2024 | Main Page Display

Wall Drills to Progress in Handstand

Adho Mukha Vrksasana

WALL DRILLS TO PROGRESS IN HANDSTAND

Wall drills for Handstand are an excellent way to master the mechanics required to go upside down with confidence. Using the wall as a support to refine alignment, rather than as a crutch to neglect technique, is vital to the development of the pose.

In this case, using a wall as a prop may appear to be counterintuitive, but it actually helps us set up a firm foundation for the hands, shoulders, rib cage, and hips. These are the important pieces of the puzzle that will ultimately take us away from the wall and help us to stand tall (on our hands of course).

It’s true that we learn how to isolate the actions for each body part, but it’s the layering on of each action that locks each piece into place in order for our handstand to become a firm unit.

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PRIORITIZE THE RIB CAGE

Matt teaches us that the area we need to prioritize when it comes to balancing in Handstand is the rib cage. More than just stacking the hips over the shoulders, getting the rib cage vertical first is actually more important because it provides the control required.

One of the wall drills Matt demonstrates to assist with this technique is the Pike Switch with a chair and a number of yoga blocks.

The first step is to push through the shoulders for increased scapular mobility, which will also allow the rib cage to move more freely during the exploration.

Setting up the lower leg as high as possible (at approximately a 90-degree angle) will assist in alternating the legs with more ease. It’s also important to tap into the sensation of the placement of the ribs between each “switch” of the legs.

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WALL DRILLS TO PROGRESS IN HANDSTAND: IMPLEMENT MASTERFUL INVERSION TECHNIQUES

GO FOR THE FLOAT

Just like we layer on each technique within the body, we also layer on more challenges in the wall drills we explore.

Now that we’ve worked on the alignment of the rib cage to create a straight line from the wrists to the shoulders to the hips, we can progress by aiming to find some “float” time in an L-Handstand. Here we take the top foot closer to the wall, but we still work to avoid the common “banana back.” If this is brand new to your practice, you may not be able to avoid tapping the wall with your top foot in the attempt to stay balanced. However, still aim to keep the rib cage vertical, even though the top leg may be on a slight diagonal towards the wall.

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TAKE YOUR FEET TO THE WALL

Matt teaches this drill to help us get a vertical line from the forearms to the rib cage to the knees. The knees are significant here because they are bent, and the feet are actually on the wall. Bending the knees allows us to achieve a vertical line. At this stage, if the legs were straight, we might be more inclined to create more spinal extension.

If we still feel challenged, it may be due to lack of strength in the glutes and core muscles. In the video, Matt lies down in a supine position and then lifts up into a variation of Bridge to help us develop the sensational awareness of glute and core activation simultaneously while taking the arms up overhead. This helps simulate how we would feel in the former wall drill.

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HOP INTO HANDSTAND

Here, we progress into L-Hops by placing one foot on a block that sits directly on the floor. We’re now hopping into balance, with the wall behind us for increased safety. This wall drill can be compared to Kick Switches, the difference being that we keep the same shape and repeat with the same leg for a few rounds, instead of alternating legs. This is a drill to explore once we have found some success with “the float” and of course the stacking of the rib cage. However, there is still room to go further.

If you’re interested in advancing your practice and/or becoming certified to teach impactful drills like these, then you’ll want to secure your spot in Matt’s upcoming Chromatic Global Training.

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Video Extracted From: The Handstand Program

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Inversion Journey

Inversion Success

Shoulder Secrets

Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

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Accelerated Handstand Development

by Trisha Curling | Apr 11, 2024 | Main Page Display

Accelerated Handstand Development

inversion

ACCELERATED HANDSTAND DEVELOPMENT

Accelerating the process of achieving a goal comes from consistent practice, but it also depends heavily on the information and knowledge we’ve acquired.

Whether a handstand is part of our regular asana practice or not, there is always room for improvement. Learning and understanding the intricate skill sets are imperative. These are the things that will expedite our development. This doesn’t mean that it will happen fast but that we are equipped with more knowledge to apply to our physical practice, which will enhance our results.

There are a number of different areas for improvement when it comes to a better handstand, and one that might be overlooked is pelvic alignment. The drills and skills from today’s video provide the roadmap towards the final destination of a well-balanced handstand (pun intended lol).

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PELVIC ALIGNMENT TENDENCIES

In an upright position, knowing the difference between anterior and posterior tilt of the pelvis may be easier to negotiate. At other times, it may be harder to determine. In the full class, Matt explains that many of us have the tendency to posteriorly tilt the pelvis when standing, which may be because we are trying to find the least amount of energy exertion by placing more weight into the hip joints.

The opposite is true when upside down in a handstand. Here, the tendency may be to anteriorly tilt the pelvis (especially if there is a wall behind us). We might feel that the safer place to be is behind us, so the hips move in that direction. This tendency does not serve us in a balanced handstand away from a wall. In this case, the posterior tilt of the pelvis is a must.

WATCH THE VIDEO

ACCELERATED HANDSTAND DEVELOPMENT: POLISHING PELVIC ALIGNMENT

SPHINX TO HOLLOW BODY & CRESENT POSE

To find balance in a handstand off the wall, we must polish our pelvic alignment. We don’t start by trying this in handstand; first, we must strengthen and train the appropriate muscles in other postures and drills. In today’s video, Matt begins by demonstrating 2 ways to implement this strengthening and training in our regular practice.

Sphinx to Hollow Body

In this demonstration, we are guided through 4 phases. It is a very slow and controlled process that not only strengthens the core and upper body, it also helps us understand how to effectively isolate and articulate the movements of the rib cage and pelvis.

Crescent Pose

Here we really learn to train and develop the tucking of the tailbone—the posterior tilt of the pelvis—against straightening and lengthening the back leg. When doing this, we’re activating the quadricep and gluteal muscles at the same time. This will translate well when transitioning upside down.

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HANDSTAND WALL DRILLS

Included in the process of handstand development is the practicing of pelvic alignment when we’re inverted in the context of drills. The handstand drills in today’s video are done against a wall. They provide the opportunity to place our feet on the wall in order to focus on the placement of the pelvis into a posterior-tilt position.

First, without any props, we gain the understanding of how important it is to push through the shoulders to initiate greater movement of the rib cage back, which initiates the desired “straight stacking” of the body. When the action of the posterior tilt takes place, our feet become lighter.
This is the same drill with the use of a chair, which can assist by offering more control to get upright. The exit here can also assist in practicing a safer exit when we start practicing away from a wall.

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PROCESS & TRANSFORMATION

We can never escape going through the processes our bodies need when we’re working towards a given yoga posture, and those processes are always individual. The muscles we need to train, the techniques we need to develop, and the knowledge we need to acquire will vary at different times throughout the process.

Matt always says that a posture like a handstand is evidence that we have tapped into increased mastery of the understanding of our own bodies. This is the true gift of the process on the journey towards transformation, not achievement.

Matt’s 10-Day Handstand Program works to systematically expose our greatest potential.

Transform your relationship with handstand by registering today!

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

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Article by Trish Curling

Videos Extracted From: Handstand & Meditation Immersion

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ONLINE ANATOMY COURSE

Accessible, exciting, and easy to learn
Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
Release aches and pains
Learn how to avoid common injuries
Caters to all levels with modifications and props
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

TELL ME MORE!

Continue Learning

Inversion Journey

Inversion Success

Shoulder Secrets

Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

All Videos

THE FREE TECHNIQUE PACK

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the Technique Pack: 15 yoga pose breakdowns
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Inversion Drills

by Trisha Curling | Oct 18, 2023 | Main Page Display

Inversion Drills

Conquer Fear Through Technique

SIRSASANA

INVERSION DRILLS

Are you the type of person who avoids inversions altogether, or do you eagerly await the option in your yoga classes?

Matt infuses Chromatic yoga with the philosophies of ancient Tantric yoga to help you acquire a more in-depth understanding of your own thought processes, decision-making, and patterns. One of the ways you can more closely connect to the reason for either a fear (resistance) or an attachment (attraction) regarding inversions is through the conditioning (samskaras) you have about your ability to achieve inversions. This is why the Chromatic approach is always systematic—you’re encouraged to take incremental steps towards your desired actions and new patterning. Utilizing the inversion drills from today’s video is a step towards understanding your relationship with fear and learning about how technique can quiet your resistance towards them.

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IS FEAR WORKING FOR YOU OR AGAINST YOU?

Feling fear about inversions or even inversion drills doesn’t mean that something is wrong with you. You’re not required to change your feelings about them just to work them into your asana practice. That’s not what understanding your relationship to fear means. Fear may be what protects you. You may have an injury or condition that may amplify if you don’t use your good judgment and stay away from inversions. In the full class, Matt discusses how fear is a kind of protective mechanism. It can help you to sort through whether or not the fear is valid. The thing is, it’s up to you to decide if working beyond it will create positive transformation, like confidence and strength, or if it might be more damaging. It’s quite alright to fear something and make a decision not to engage in that particular thing.

THE 5 KLESHAS

How does this relate to the Yoga Sutras? In Tantra of the Yoga Sutras, author Alan Finger states the following:

“The five kleshas are what cause the mind to become engrossed in the belief patterns that create mental disequilibrium and psychological distress.”

Here are the 5 kleshas:

Avidya: Ignorance
Asmita: Ego
Raga: Attachment
Dvesha: Aversion
Abhinivesha: Fear of Death

Finger, Alan. Tantra of the Yoga Sutras. Pg. 42 (Yoga Sutra 2.3)

In this particular class, Matt points to raga and dvesha in relation to inversions and inversion drills. Raga here means that you are keen to practice inversions because, for example, they are familiar, or you already feel confident practicing them. Dvesha, being the opposite, may come from your fear or lack of confidence in your ability.

WATCH THE VIDEO

INVERSION DRILLS: CONQUER THE FEAR THROUGH TECHNIQUE

HEADSTAND DRILLS

Once you look at inversions through the lens of raga and dvesha, Matt explains that there are 2 next steps to follow:

Become aware of what you avoid and attach to.
Practice taking action in the direction of what is appropriate for you.

In headstands, there may already be aspects you are comfortable with. If it’s appropriate for you to move forward, Matt offers techniques that will strengthen your confidence.

First, he makes a connection to Handstand by pointing out that whether you are practicing on your head or your hands, the same principle applies: lean and resist. You lean forward to go upright, but then you must resist to prevent yourself from falling. There are muscle engagements that will help you to find your balance. In the headstand inversion drills, pressing your head back into your hands while pressing your fists and forearms into the ground will allow your neck muscles to become your brakes.

200 HOUR ONLINE TEACHER TRAINING

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Deepen your yoga practice
Build confidence speaking in front of groups in person and online
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Get certified and highly qualified to teach yoga
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HANDSTAND DRILLS

In handstands, one of the prominent activations comes from the forearms; this is done by gripping the ground. As in the inversion drills for Headstand, you can make use of other props to find better access to “lean and resist.” Keep in mind that it’s not all about strength. Hamstring flexibility supports your ability to go upright. In these inversion drills, Matt makes great use of blocks and a chair as a way to minimize the amount of hamstring flexibility that is required.

These tools play a role in the incremental steps he’s talking about. The props are used as a way to mitigate fear. You also become deeply immersed in technique, which creates a rise in ability and confidence. In the video, you’ll see the attention placed on things like the articulation of your feet, your pelvis, and even your distance from the wall. These are important specifics that will transform your experience.

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LISTEN TO THE FEAR

Fear has a loud voice. What you do with it will determine your path. That voice can push you away from something magical that’s waiting for you, or it can provide you with better connection to your own discernment. If the message is to take action, to conquer that fear, then reverse engineer your steps. In your yoga practice, lock into the techniques that quiet the voice of fear and strengthen your ability. If your focus and awareness are placed on those actions rather than the fear, you’ve already conquered it. The better choice may be to not engage, and this is also a powerful option. Either way, you are more confident in your decision-making and your ability to select what’s right for you. Take action to find the right path by registering for Matt’s 15-Hour Chromatic Yoga Immersion.

See you on the mat!

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Article by Trish Curling

Videos Extracted From: Chromatic Yoga 15-Hour Immersion

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Wall Drills to Progress in Handstand

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Inversion Drills

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HANDSTAND DRILLS

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