{"id":46044,"date":"2022-09-05T04:17:39","date_gmt":"2022-09-05T04:17:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46044"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"proper-handstand-form","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/","title":{"rendered":"Proper Handstand Form: How To Master A Handstand And Hold It For Long"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#What_Does_Handstand_Mean\" >What Does Handstand Mean?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#What_Muscles_Do_Handstands_Work\" >What Muscles Do Handstands Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Can_Anybody_Do_A_Handstand\" >Can Anybody Do A Handstand?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#People_With_High_Blood_Pressure_Glaucoma_And_Other_Circulatory_Issues\" >People With High Blood Pressure, Glaucoma, And Other Circulatory Issues\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#People_With_Shoulder_Problems\" >People With Shoulder Problems<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#People_With_Several_Conditions\" >People With Several Conditions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#What_Can_Handstands_Do_For_Your_Body\" >What Can Handstands Do For Your Body?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Thorough_Full_Body_Workout\" >Thorough Full Body Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Improves_Blood_Circulation\" >Improves Blood Circulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Excellent_Challenge\" >Excellent Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Great_Way_To_Build_Strength_And_Balance\" >Great Way To Build Strength And Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Promote_Cerebrovascular_Elasticity_Training_And_Delayed_Aging_Signs\" >Promote Cerebrovascular Elasticity Training And Delayed Aging Signs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#How_Long_Does_It_Take_To_Master_The_Handstand\" >How Long Does It Take To Master The Handstand?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#The_Proper_Handstand_Form\" >The Proper Handstand Form<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Step_1_Get_In_A_Downward_Facing_Dog_Stance\" >Step 1: Get In A Downward Facing Dog Stance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Step_2_Walk_Your_Feet_Up_The_Wall\" >Step 2: Walk Your Feet Up The Wall<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Step_3_Walk_And_Maintain_The_Correct_Form\" >Step 3: Walk And Maintain The Correct Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Step_4_Stretch_One_Leg_Above_Your_Body\" >Step 4: Stretch One Leg Above Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Step_5_Extend_Both_Legs\" >Step 5: Extend Both Legs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Handstand_ProgressionsVariations_To_Try\" >Handstand Progressions\/Variations To Try<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Handstand_Tips_For_Beginners\" >Handstand Tips For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Using_A_Wall\" >Using A Wall<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Warming_Up\" >Warming Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Finding_Some_Cushioning\" >Finding Some Cushioning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Getting_Help\" >Getting Help<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Being_Patient\" >Being Patient<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Walk_Your_Way_Up\" >Walk Your Way Up<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">By now you may have seen the numerous handstand challenges on TikTok and are perhaps considering trying one. Before you do, you should learn proper handstand form and avoid injury. Even if you enjoy hanging upside down you still better learn correct form, as there is a technique. Join us, as we explore how to master proper handstand form and drop a few tips to help you along the way.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_Handstand_Mean\"><\/span><b>What Does Handstand Mean?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Perhaps this term already gives you a <a href=\"https:\/\/betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/\">general idea<\/a> of what it involves. A handstand is the act of supporting your entire body on your hands while upside-down (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). People often mistake this with a headstand, but they are different exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike a headstand, a handstand requires that you balance all your weight on your two hands. Because of this, it is more challenging than a headstand.\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Handstands_Work\"><\/span><b>What Muscles Do Handstands Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The handstand targets your delts, arms, core, lats, traps, <a href=\"https:\/\/betterme.world\/articles\/youth-fitness\/\">triceps<\/a>, hamstrings, and rhomboids (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0 It is an effective whole-body workout, as it targets most of your muscle groups. You can consider adding this to your workout plan if you need an all-rounded movement for your shoulders, arms, core, and other body muscles.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Anybody_Do_A_Handstand\"><\/span><b>Can Anybody Do A Handstand?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sometimes your confidence and will are not enough to make you perform an <a href=\"https:\/\/betterme.world\/articles\/mental-fitness\/\">exercise<\/a>, like in this case. Even if you are 1000% confident and determined to nail a freestanding handstand you may end up being disappointed to find out that you can not do it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Know that not everyone has the pass to go to a handstand. Here are some people who unfortunately cannot or should first check in with their doctor before trying a handstand:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"People_With_High_Blood_Pressure_Glaucoma_And_Other_Circulatory_Issues\"><\/span><b>People With High Blood Pressure, Glaucoma, And Other Circulatory Issues\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A handstand may not be ideal for such individuals because the head is lower than the heart, which may increase intraocular pressure (IOP) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2000997\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Such people are advised against movements that put them in upside-down <a href=\"https:\/\/betterme.world\/articles\/firefighter-fitness-program\/\">positions<\/a>, such as handstands and head-down yoga exercises (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2000997\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\"><img decoding=\"async\" class=\"aligncenter wp-image-44590 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"People_With_Shoulder_Problems\"><\/span><b>People With Shoulder Problems<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Shoulder mobility is paramount when getting into a handstand. If you have problems with your shoulders you may have to wait until you are well to try this.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"People_With_Several_Conditions\"><\/span><b>People With Several Conditions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Evidence also suggests that being in an upside-down position when in a handstand or headstand could be hazardous for people with specific conditions. They include acute ear infections of the ear or throat, detached retina, epilepsy, seizures, brain disorders or other brain injuries, chronic neck problems or whiplash, osteoporosis, and obesity (<\/span><a href=\"https:\/\/www.washingtonpost.com\/archive\/lifestyle\/wellness\/2001\/04\/17\/but-medical-experts-remain-unmoved\/f47fd005-8c5b-4b85-a895-b4424ba01798\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise is also not recommended for pregnant women or individuals with <a href=\"https:\/\/betterme.world\/articles\/nordic-walking-benefits\/\">conditions<\/a> requiring aspirin therapy (<\/span><a href=\"https:\/\/www.washingtonpost.com\/archive\/lifestyle\/wellness\/2001\/04\/17\/but-medical-experts-remain-unmoved\/f47fd005-8c5b-4b85-a895-b4424ba01798\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Experts also suggest individuals with spinal problems avoid the exercise as it also bears the risk of damaging the upper spine when done for too long (<\/span><a href=\"https:\/\/www.washingtonpost.com\/archive\/lifestyle\/wellness\/2001\/04\/17\/but-medical-experts-remain-unmoved\/f47fd005-8c5b-4b85-a895-b4424ba01798\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/fitness-lifestyle\/\"><i>Fitness Lifestyle: The Most Effective Ways To Make It Yours<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_Handstands_Do_For_Your_Body\"><\/span><b>What Can Handstands Do For Your Body?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Surprisingly, being in an upside position has more benefits than you think. Some of them include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Thorough_Full_Body_Workout\"><\/span><b>Thorough Full Body Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A handstand targets most muscle groups, such as your core, shoulders, back, arms, and lats. When targeting all these muscle groups, the exercise also helps work them. For example, it helps build back, core, and shoulder strength.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improves_Blood_Circulation\"><\/span><b>Improves Blood Circulation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may have heard talk about blood circulation while in an upside-down position. Perhaps the most common one is that being in an inverted position brings more blood to <a href=\"https:\/\/betterme.world\/articles\/how-to-start-getting-fit-after-40\/\">your brain<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such talk has led people to choose not to try anything that has your body in an upside-down position. However, evidence has shown that it could be advantageous as the upside-down position of a handstand increases blood flow to the brain (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). As a result, this may improve the functioning of the cardiovascular and lymphatic systems.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\"><img decoding=\"async\" class=\"aligncenter wp-image-44384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-1024x576.png\" alt=\"proper handstand form\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Excellent_Challenge\"><\/span><b>Excellent Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you love to challenge yourself, a handstand can be a great way to do that. It requires a lot of training, patience, and determination, all of which challenge your mental and physical coordination and endurance. Just be sure to get your trainer\u2019s green light to try this challenge as it is not suitable for some people.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Great_Way_To_Build_Strength_And_Balance\"><\/span><b>Great Way To Build Strength And Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Performing a freestanding handstand is another excellent way to build strength and balance. You not only need shoulder and core strength to ace it, but also balance. Again, the developed core, shoulder, and forearm strength helps control balance.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Promote_Cerebrovascular_Elasticity_Training_And_Delayed_Aging_Signs\"><\/span><b>Promote Cerebrovascular Elasticity Training And Delayed Aging Signs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 2022 study discovered that long-term passive handstand <a href=\"https:\/\/betterme.world\/articles\/6-week-female-fitness-model-workout\/\">exercise<\/a> could promote cerebrovascular elasticity training and delay aging signs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9086612\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Cerebrovascular elasticity has been closely related to intracranial vascular health, whose main risk factor is aging (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9086612\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Researchers believe a passive handstand can promote cerebrovascular elasticity training, preventing and treating cerebral atherosclerosis and brain ischemia (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9086612\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Master_The_Handstand\"><\/span><b>How Long Does It Take To Master The Handstand?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no standard answer because it varies from person to person. Some people get it almost right away. However, overall mastery requires practice and mental discipline.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As much as you keep trying day and night, you must also remember to train your mind to cooperate with your movements. Mental and physical cooperation will have you nailing this in no time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take it easy on yourself even if you do not master it after months of trying. Yes, it can be frustrating, but be kind to yourself and your body. Do not push it to limit where it will respond negatively. Remember that whether it takes a year or more, the idea is to focus on the correct form, not how long it takes you to master it.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\"><img decoding=\"async\" class=\"aligncenter wp-image-43553 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207481-1024x576.png\" alt=\"proper handstand form\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207481.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207481-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207481.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207481-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207481.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Proper_Handstand_Form\"><\/span><b>The Proper Handstand Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several ways you can get into a handstand stance. For example, you could start on all fours, in a lunge, or a downward-facing dog. Regardless of how you start, the fact is that the other steps should get you in the proper yoga handstand form. Here are the steps to take when you start a gymnastic hold in the downward facing dog position (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_Get_In_A_Downward_Facing_Dog_Stance\"><\/span><b>Step 1: Get In A Downward Facing Dog Stance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stand with your back facing the wall and get into a downward-facing dog position. Start on all fours, then lift your knees. Extend and lengthen your spine when pressing through the palms of your hands and the balls of your feet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure that when in this downward-facing dog position, your feet are next to the wall.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_Walk_Your_Feet_Up_The_Wall\"><\/span><b>Step 2: Walk Your Feet Up The Wall<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Slowly walk your feet up the wall behind you while keeping your legs bent. As you do this, try to press more weight into your hands and the foot on the wall (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walk up the wall slowly to help balance and avoid falling. If you have not fallen by now, you are doing something right, so keep going. Enlist the help of your trainer or friends if your arms are overwhelmed by the weight. Again, remember to engage your core and shoulder muscles as you walk up the wall.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_3_Walk_And_Maintain_The_Correct_Form\"><\/span><b>Step 3: Walk And Maintain The Correct Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the major mistakes most beginners make when getting into a handstand is in concentrating on walking up the wall fast. As a result, they fail to maintain the correct form, which may involve engaging the core (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It may also require you to keep your knees bent until your legs are fully stretched.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let us remind you that it is not about how fast you get there, but how you get there. Try to maintain the required form of every muscle group. It may be challenging to get everything in order, and there are people who even quiver to the point of falling into the starting stance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_4_Stretch_One_Leg_Above_Your_Body\"><\/span><b>Step 4: Stretch One Leg Above Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Next, choose a leg, then lift it towards the ceiling. Be sure to breathe in as you lift it for a more controlled lift, then breathe out when in position. As you lift, rotate your legs slightly inward to help maintain your spine in a neutral position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep the foot of the lifted leg pointed or flexed. The other leg should be on the wall. Try to find balance as you shift your weight to determine your center of gravity.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\"><img decoding=\"async\" class=\"aligncenter wp-image-43411 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/15-1024x576.png\" alt=\"proper handstand form\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/15.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/15-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/15.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/15.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_5_Extend_Both_Legs\"><\/span><b>Step 5: Extend Both Legs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now bring the leg on the wall up to meet the extended leg. Keep your core engaged throughout and your spine in a vertical position (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). If your arms or body feels wobbly, slowly return the feet to the wall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, you could ask your trainer or friend to help you align your body until you find balance. When ready, have them let go and hold the handstand. Keep engaging your core and hold in this position until you are ready to rest. Then, slowly and gently lower your feet to the wall and walk your way back to the floor. Repeat two to three times.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/functional-fitness\/\"><i>Functional Fitness: What It Is And Why You Need To Practice It<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Handstand_ProgressionsVariations_To_Try\"><\/span><b>Handstand Progressions\/Variations To Try<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are looking for a further challenging variation, you can try a handstand progression such as the press handstands. But these are only recommended for people in the advanced fitness level. The press handstands activate your core, lower back, and hamstrings (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/press-handstand-guide\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). To perform them (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/press-handstand-guide\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on your fours with your toes and knees flexed and in contact with the floor. Position your hips over your knees and hands underneath your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your shoulders outward to engage your upper back and keep your chin tucked throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms and legs so you are in an inverted V position. Your pelvis should remain tucked, ribs kept down, and core fully engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Distribute the weight on your hands evenly and grip the floor using your hands to increase stability and enhance the shoulder position. This marks the starting position of all reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your hands through the floor, move your upper body forward, and shift over your hands so that your body weight shifts from your lower body to your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly round your thoracic spine and use your arms and core to help lift your legs off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms stretched, and then slowly lift your legs until they are over your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">By now you will be in a full-handstand position. Your legs should be fully stretched out, shoulders over your wrists, and hips over your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your legs together and clench your glutes and quads. Keep your chin tucked, ears aligned with your upper arms, ribs kept down, and pelvis slightly tucked. Similarly, let your body form a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the handstand for a few seconds or breaths or as desired before slowly lowering to repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\"><img decoding=\"async\" class=\"aligncenter wp-image-43398 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Handstand_Tips_For_Beginners\"><\/span><b>Handstand Tips For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For safety and fast mastery of the handstand, there are several tips that fitness experts recommend. They will make practicing this easy and safe. Some of these recommended tips include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Using_A_Wall\"><\/span><b>Using A Wall<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For starters, using a wall is recommended for added assurance and safety. So, start at a wall and then \u201cclimb up\u201d using your feet until you can push off the wall. It would be best to do this in the presence of your trainer. (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/wall-handstand-guide\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, extra support and guidance go a long way in boosting your determination and morale in mastering the exercise. As you improve, your trainer can recommend turning your body away from the wall to initiate the handstand without support.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The wall handstand is an excellent way of working your way up to a freestanding handstand (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/wall-handstand-guide\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). That said, if you do not know where to start, a wall handstand seems like a perfect idea. Here are the steps again with more detail (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/wall-handstand-guide\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face with your back to the wall and then get on all fours. Position your hips over your knees, hands underneath your shoulders, and the soles of your feet firmly pressed against a sturdy wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the floor with your hands and rotate your shoulders outward to engage your lats. Similarly, engage your shoulders, hips, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips into the air and slowly walk your feet up the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your hands towards the wall as you also walk your feet up. Continue to do this until your legs are straight and hands are directly beneath your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To get in a handstand position, your shoulders must be over your wrist and hips over your shoulders. Also, your legs must be fully extended, so maintain all these.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hands through the ground and elevate your shoulder blades to create a stable upper body stance. Rotate your shoulders outward to engage your upper back. Keep your chin tucked in throughout the movement with ears aligned with your upper arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your glutes and also squeeze your quads and legs together. Remember to engage your core muscles and keep your ribs down and pelvis slightly tucked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds and maintain a strong core and tension throughout your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly walk your hands forward as you also walk your feet down the wall to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat as desired or instructed.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\"><img decoding=\"async\" class=\"aligncenter wp-image-43342 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962-1024x576.png\" alt=\"proper handstand form\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Warming_Up\"><\/span><b>Warming Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unfortunately, some people do not see the need for a warm-up for this exercise. But you should warm up, especially your hands and wrists, because they receive a significant amount of stress. Consider warm-up exercises, such as the forward and back wrist stretch, wrist rotations, hooked stretch, wrist-strengthener, and the windshield wiper wrist movement (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324489\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Finding_Some_Cushioning\"><\/span><b>Finding Some Cushioning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may want to find some cushioning as a safety precaution and place them around you. Get some cushions or folded blankets and place them around you to provide a soft landing in case you lose balance and fall.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Getting_Help\"><\/span><b>Getting Help<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Beginners are advised to enlist the friend of a trainer, friend, or yogi when learning how to do a handstand. They will help you align your body and offer support if you lose your balance (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/wall-handstand-guide\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). They could also be a motivating factor that helps you stay on track despite failing countless times.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Being_Patient\"><\/span><b>Being Patient<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It may take you longer than expected to master a handstand. But we urge you to be patient and always listen to your body. Please do not push it to unbearable limits because this increases injury risk. Instead, keep practicing, even if it takes months. You will eventually learn it and will be glad you did it without putting yourself at injury risk.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Walk_Your_Way_Up\"><\/span><b>Walk Your Way Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You cannot master the handstand overnight. Training for safety, strength, balance, and endurance will take a while. It would be best to start by straining for safety, which means mastering the correct form. Next, work on your strength, followed by balance (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/wall-handstand-guide\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). With time, work on your endurance to determine how long you can hold in a handstand position.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A handstand is an exercise that has you in an upside down position. It helps build core and shoulder strength, provides a full-body workout, improves blood circulation, and increases balance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you must learn the proper handstand form to reap any of these benefits and hold your handstand like a gymnast. Additionally, be sure to take note of the handstand tips for your safety.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Proper_Handstand_Form\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>By now you may have seen the numerous handstand challenges on TikTok and are perhaps considering trying one. Before you do, you should learn proper handstand form and avoid injury. Even if you enjoy hanging upside down you still better learn correct form, as there is a technique. Join us, as we explore how to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46045,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[114],"class_list":["post-46044","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Proper Handstand Form: How To Master A Handstand And Hold It For Long - BetterMe<\/title>\n<meta name=\"description\" content=\"What is the \u2605 PROPER HANDSTAND FORM? \u27a4 Get the step-by-step manual of how to do a handstand here, including handstand tips, benefits, and progressions to try!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Proper Handstand Form: How To Master A Handstand And Hold It For Long\" \/>\n<meta property=\"og:description\" content=\"What is the \u2605 PROPER HANDSTAND FORM? \u27a4 Get the step-by-step manual of how to do a handstand here, including handstand tips, benefits, and progressions to try!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1417299134.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Proper Handstand Form: How To Master A Handstand And Hold It For Long\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/\"},\"wordCount\":2647,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1417299134.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">By now you may have seen the numerous handstand challenges on TikTok and are perhaps considering trying one. Before you do, you should learn proper handstand form and avoid injury. Even if you enjoy hanging upside down you still better learn correct form, as there is a technique. Join us, as we explore how to master proper handstand form and drop a few tips to help you along the way.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Does Handstand Mean?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Perhaps this term already gives you a <a href=\\\"https:\/\/betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/\\\">general idea<\/a> of what it involves. A handstand is the act of supporting your entire body on your hands while upside-down (<\/span><a href=\\\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">). People often mistake this with a headstand, but they are different exercises.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unlike a headstand, a handstand requires that you balance all your weight on your two hands. Because of this, it is more challenging than a headstand.\u00a0\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Muscles Do Handstands Work?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The handstand targets your delts, arms, core, lats, traps, <a href=\\\"https:\/\/betterme.world\/articles\/youth-fitness\/\\\">triceps<\/a>, hamstrings, and rhomboids (<\/span><a href=\\\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0 It is an effective whole-body workout, as it targets most of your muscle groups. You can consider adding this to your workout plan if you need an all-rounded movement for your shoulders, arms, core, and other body muscles.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can Anybody Do A Handstand?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Sometimes your confidence and will are not enough ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/\",\"name\":\"Proper Handstand Form: How To Master A Handstand And Hold It For Long - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1417299134.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What is the \u2605 PROPER HANDSTAND FORM? 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\u27a4 Get the step-by-step manual of how to do a handstand here, including handstand tips, benefits, and progressions to try!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Proper Handstand Form: How To Master A Handstand And Hold It For Long","og_description":"What is the \u2605 PROPER HANDSTAND FORM? \u27a4 Get the step-by-step manual of how to do a handstand here, including handstand tips, benefits, and progressions to try!","og_url":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1417299134.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Proper Handstand Form: How To Master A Handstand And Hold It For Long","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/"},"wordCount":2647,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1417299134.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">By now you may have seen the numerous handstand challenges on TikTok and are perhaps considering trying one. Before you do, you should learn proper handstand form and avoid injury. Even if you enjoy hanging upside down you still better learn correct form, as there is a technique. Join us, as we explore how to master proper handstand form and drop a few tips to help you along the way.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Does Handstand Mean?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Perhaps this term already gives you a <a href=\"https:\/\/betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/\">general idea<\/a> of what it involves. A handstand is the act of supporting your entire body on your hands while upside-down (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). People often mistake this with a headstand, but they are different exercises.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unlike a headstand, a handstand requires that you balance all your weight on your two hands. Because of this, it is more challenging than a headstand.\u00a0\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Muscles Do Handstands Work?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The handstand targets your delts, arms, core, lats, traps, <a href=\"https:\/\/betterme.world\/articles\/youth-fitness\/\">triceps<\/a>, hamstrings, and rhomboids (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=eFmjckKXEoA\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0 It is an effective whole-body workout, as it targets most of your muscle groups. You can consider adding this to your workout plan if you need an all-rounded movement for your shoulders, arms, core, and other body muscles.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can Anybody Do A Handstand?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Sometimes your confidence and will are not enough ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/","url":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/","name":"Proper Handstand Form: How To Master A Handstand And Hold It For Long - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1417299134.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What is the \u2605 PROPER HANDSTAND FORM? \u27a4 Get the step-by-step manual of how to do a handstand here, including handstand tips, benefits, and progressions to try!","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1417299134.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1417299134.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/proper-handstand-form\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Proper Handstand Form: How To Master A Handstand And Hold It For Long"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46044","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46044"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46044\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/46045"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46044"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46044"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46044"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46044"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}