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Handstands For Beginners
STRUCTURED 4-WEEK PROGRAM
Build strength, balance, and techniques to confidently explore and experience handstands.
✔️No prior experience required
✔️Structured, easy-to-follow progressions
✔️Safe and effective techniques
Price: $47
Flip your perspective—safely and confidently—with our comprehensive Handstands for Beginners program!
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 technique
• Strengthening exercises for the core, shoulders, and wrists
• Drills to develop balance and coordination
• Step-by-step progressions to safely kick up into a handstand
• Tips for overcoming fear and building confidence
By the end of the program, you’ll have the tools to confidently work towards a freestanding handstand!
Tru3 Yoga will provide a completion certificate for 35 hours of continuing education (CEs) with Yoga Alliance.
Program Breakdown - Your Handstand Plan
Each week includes practice videos, tips, and techniques to guide your progress and ensure safe, consistent growth.
Week 1: The Foundation
Learn the essentials of handstands, including breathing techniques, wrist and shoulder warm-ups, and foundational postures like downward dog hops and standing splits. Build stamina, practice core exercises, and gain confidence with safe cartwheel falls.
Week 2: The Build-Up
Strengthen your legs and open your hamstrings while increasing your hop repetitions and refining your scissor-leg movements. Begin to incorporate longer practice sessions to prepare your body for inversions.
Week 3: The Challenge
Take your practice further by introducing inversion holds, mastering foundational postures, and building endurance with longer hops and wrist-toe tapping drills. Focus on strengthening your breath control for balance.
Week 4: The Progression
Push yourself to new heights with extended hop repetitions, cartwheels, and longer inversion holds. Consolidate all the techniques learned over the previous weeks and set a strong foundation to continue progressing confidently.
Build strength, balance, and confidence - master a comfortable, straight two-arm handstand, one step at a time
Why is This Program Different?
Step-by-Step Progressions
Each week builds upon the last, guiding you through safe and achievable milestones that ensure steady progress towards your handstand goal.
Focus on Strength & Mobility
The program emphasizes both strength-building (core, shoulders, and wrists) and flexibility (especially wrist mobility, hamstring and shoulder openers), crucial for achieving a stable handstand.
Fear-Overcoming Techniques
Special drills and mental exercises help you manage fear and build confidence, ensuring you’re not just physically ready but mentally prepared to kick up into a handstand.
Detailed Alignment Cues
Clear, actionable tips for handstand alignment that will prevent injury and ensure you’re setting up for success with every practice session.
Freestanding Transition
Unlike other beginner programs, we focus on the gradual transition to freestanding handstands, ensuring you’re ready for the next level when the time comes.
Cross-Training Benefits
The program’s strength and mobility exercises will also improve your overall yoga or fitness practice, benefiting other poses and physical activities.
These unique features set the program apart, offering a well-rounded approach to achieving a handstand with a strong foundation and confidence!
Who Is This Program For?
✔️ Complete Beginners – No experience? No problem! Learn at your own pace.
✔️ Yoga & Fitness Enthusiasts – Improve your inversion skills for your personal practice.
✔️ Anyone Wanting to Build Strength & Balance – Strengthen your core, arms, and shoulders.
✔️ No expensive equipment or studio needed – just you, your body, a flat, open space and access to a large foam gym block, couch, or bed.
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.
Get a Glimpse Inside Our Program
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.
Ready to Get Upside Down?
This is your chance to develop strength, control, and confidence in handstands with a structured, step-by-step approach.