Handstand

An acro dancer pauses in a precision handstand before handwalking across the stage.

Ancient temple dancer in India

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. There are many variations of handstands, but in all cases a handstand performer must possess adequate balance and upper body strength.

Handstands are performed in many athletic activities, including acro dance, acrobatics, cheerleading, yoga, and gymnastics. Some variation of handstand is performed on every gymnastic apparatus, and many tumbling skills pass through a handstand position during their execution. Breakdancers incorporate handstands in freezes and kicks. Armstand dives—a category found in competitive platform diving—are dives that begin with a handstand. In games or contests, swimmers perform underwater handstands with their legs and feet extended above the water.

Handstands are known by various other names. In yoga, the handstand is known as Adho Mukha Vrksasana (pronounced AHD-hoh MOOK-hah vrik-SHAH-sah-nah) translating to Downward-facing Tree Pose, and in capoeira it is named bananeira.

Posture

There are two basic handstand styles in modern gymnastics: curved-back and straight-back. 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 gymastic apparatus), however, the curved-back style is preferred as it offers superior control over balance. In all cases, balance is maintained by shifting body weight towards the fingers or the heel of the hand.

All basic 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.

Variations

Common handstand variations include:

• Straight legs held in a side or front split.
• Stag split, in which legs are front split with bent knees.
• Back extremely arched, with bent knees and toes touching the back of the head.
• Hollowback, with hyperextension of the back so that legs go further forward than the head.
• One-handed, in which only one hand contacts the ground.
• Handstand pushups, in which one raises and lowers the body while standing inverted on the hands.

A capoeirista performs a handstand with bent legs.

Handstand with front-split legs.

One-armed handstand.

See also

• Diving
• Gymnastics
• Hand walking
• Head stand
• List of Hatha yoga postures