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Full Sequence to Handstand

By 10/11/2023October 12th, 2023Yoga Asana, Yoga Teachers
Handstand Sequence PDF

Handstand/ Adho Mukha Vrksasana

Adho Mukha Vrksasana, translated as Downward Facing Tree Pose, is very often referred to as Handstand. This pose is considered an inversion but some also consider it an arm balance hence also referring to it by another name “Full Arm Balance.” Generally speaking, the pose is energizing and uplifting. In addition, regular practice will tone the muscles of the shoulders, back, spine, and abdomen.

In this sequence, we are focusing on the full extension of the arms, the deep bend of the knees with the heels towards the buttocks, and the activation of the deep abdominal muscles. Mastering these actions will help build the necessary strength and flexibility in the body as well as the mental clarity and confidence to begin hopping into Handstand with two feet at once!

Practicing Handstand in this manner, as opposed to hopping with one foot at a time, has a slightly different set of actions and focus. Essentially we are trying to hop into a Handstand and catch ourselves with the legs in a Virasana position (knees bent, heels towards buttocks) before extending upwards. This version is typically more challenging for most practitioners. The arms need to remain straight while bringing the shoulders over the wrists, the tailbone and upper back need to be firm to provide stability to the back body so the knees can bend, and the abdominal muscles need to be pliable and strong to control the ascent and descent of hopping up and down.

This pose should be practiced with a playful and joyous mentality, similar to as if you were a child hopping up and down freely with buoyancy. As we get older, we tend not only to lose our childlike spirit but also the spring in our joints. Hopping playfully and safely can help build back both buoyancy of spirit as well as body.


  • Vajrasana with Parvatasana
  • Sukhasana forward fold with arms fully extended forward
  • Downward Facing Dog
  • Urdhva Prasarita Padasana

Sun Salutations:

  • Surya Namaskar A (3-4 Rounds)

Standing Poses:

  • Trikonasana
  • Extended Side Angle
  • Warrior 1
  • Pyramid Pose

Balance Pose:

  • Tree Pose

Peak Pose:

  • Handstand at the Wall *hopping with 2 feet

Wind Down Poses:

  • Seated Spinal Twist
  • Bridge Pose
  • Legs Up the Wall


Give this playful sequence a whirl and let us know how it goes! To catch a few video clips of this sequence in action follow @patrickfrancojr and @yogarenewteachertraining on Instagram.

And, if you want more in-depth vinyasa sequences like this along with teaching notes and tips on how to cue them, enter your email below to grab our FREE guide: