Learn How to Do a Handstand in 4 Weeks – Even if You’ve Never Tried One Before!
A 4-Week Online, On-Demand Program to Build Strength, Balance & Confidence
Build strength, balance, and techniques to confidently explore and experience handstands.
✔️No prior experience required
✔️Structured, easy-to-follow progressions
✔️Safe and effective techniques
Flip your perspective—safely and successfully. Whether you're a complete beginner or want to refine your inversion skills, this structured 4-week program gives you everything you need to confidently explore handstands—no experience required.
About The Program
This 4-week handstand beginner program is designed to help you build the foundational strength, mobility, and confidence needed to kick up into a handstand.
Each week, you’ll progressively work on key exercises that target core strength, shoulder stability, and balance, while also focusing on alignment and body awareness.
Whether you’re new to handstands or have been practicing for a while, this program will guide you step-by-step to improve your technique and get you closer to holding a handstand with control.
What You’ll Learn:
Proper handstand alignment and body mechanics
Strength-building drills for your core, shoulders, and wrists
Balance techniques and body awareness
Safe kick-up progressions + how to fall without fear
How to overcome mental blocks and build confidence
By the end of this course, you’ll have the tools and techniques to confidently pursue a freestanding handstand—plus 35 hours of Yoga Alliance continuing education (CEs) through Tru3 Yoga.
Program Overview: Week-by-Week Breakdown
Each week includes practice videos, tips, and techniques to guide your progress and ensure safe, consistent growth.
Week 1: Build the Foundation
Learn the basics: breath, alignment, wrist + shoulder warm-ups, and foundational drills like down dog hops and safe cartwheel exits. Begin conditioning your core and building stamina.
Week 2: Strengthen & Mobilize
Open up your hamstrings and shoulders while reinforcing hop mechanics, scissor kicks, and wall-assisted drills. Increase your reps and confidence.
Week 3: Balance & Hold
Work into controlled inversion holds, strengthen through long-rep drills, and build endurance. Learn breath control to support balance.
Week 4: Integration & Progression
Tie it all together with longer holds, kick-ups, cartwheel transitions, and confidence-building challenges. You’ll finish with the strength, awareness, and tools to continue progressing toward a freestanding handstand.
Build strength, balance, and confidence - master a comfortable, straight two-arm handstand, one step at a time
What Makes This Program Different?
Step-by-Step Progressions
Each week builds on the last with clear milestones and repeatable drills so you can feel (and see) your progress.
Strength & Mobility Focus
Build the essential strength in your wrists, shoulders, and core, while increasing flexibility in your hamstrings and shoulders.
Overcome Fear with Confidence
Learn how to fall safely, shift your mindset, and develop a fearless, grounded approach to being upside down.
Detailed Alignment Cues
Know exactly where to place your hands, how to stack your joints, and engage your muscles for maximum control.
Freestanding Readiness
Unlike most beginner programs, you’ll work toward freestanding balance—with a clear understanding of when and how to level up.
Cross-Training Benefits
These drills support your yoga, movement, or fitness practice by improving posture, stability, and body awareness.
These unique features set the program apart, offering a well-rounded approach to achieving a handstand with a strong foundation and confidence!
Who This Is For:
✔️ Total Beginners — No handstand or yoga experience? Start here.
✔️ Yoga & Fitness Enthusiasts — Build strength + expand your inversion toolkit.
✔️ Movement Lovers — Want to improve body awareness and core control.
✔️ Minimal Equipment Needed — All you need is an open space and access to a wall or soft landing (like a bed or foam block).
Meet Your Trainer
Dr. Sanaa Jaman was born and raised in Kuwait. Fluent in both Arabic and English, Dr. Jaman moved to the United States in 2005 to pursue a higher education.
Dr. Jaman holds a Bachelor’s Degree in Mathematics and Chemistry, a Ph.D. in Environmental Engineering Sciences, and an MBA. Her passion for yoga developed during her studies, leading to a deeper understanding of herself and the world around her. She aims to teach with authenticity, sharing her personal experiences both on and off the mat to help others overcome their mental and physical obstacles.
In 2019, Dr. Jaman founded Tru3 Yoga. Since then, she has hosted over 25 international yoga retreats, led ten 200-hour yoga teacher training programs, and developed several training manuals and curricula. Currently, she is completing a yoga therapy certification program.
The Program Includes:
✔️ 4 weekly training modules
✔️ Practice videos + technique breakdowns
✔️ Guided progressions + conditioning drills
✔️ 35 Yoga Alliance CEs (Tru3 Yoga Certificate)
✔️ Lifetime access to revisit any time
Get a Glimpse Inside Our Program
Price: $470
$47
What are you waiting for?
GOT QUESTIONS?
We've got answers
Yes! This program is specifically designed for beginners who have little to no experience with handstands. We break down the steps and build strength, balance, and flexibility gradually so that anyone can start, regardless of their fitness level.
No, you do not need any special equipment to get started. All you need is a flat, open space, your body, and access to a large foam gym block, couch, or bed.
We recommend practicing for 15 to 30 minutes per day. The program is designed to be efficient and progressive, so daily short sessions are more effective than longer, sporadic practices.
The time it takes to achieve a handstand varies from person to person. With consistent practice and following the program, most beginners can expect to see significant progress in 4 weeks, but achieving a solid, freestanding handstand may take a few months depending on your commitment and consistency.
It’s natural to feel nervous about falling. The program teaches you how to safely practice handstands with controlled drills and falling techniques. We also incorporate techniques to help build confidence and body awareness.
No! While handstands are often associated with gymnastics and yoga, this program is for anyone interested in learning how to do a handstand, whether for fitness, fun, or building upper body strength. The skills you develop in the program will be useful in many areas of fitness and movement.
Flip Your World—One Kick-Up at a Time
This is more than just handstands. It's about trust, strength, and shifting your mindset from “I can’t” to “I’m learning.”
Let’s get you upside down—confidently, joyfully, and safely.
Join the Program Now and Begin Your Handstand Journey Today!