Handstand anatomy
Handstand · Adho Mukha Vrksasana · Tư thế đứng bằng hai tay
Handstand mainly works serratus anterior, trapezius, deltoid, triceps brachii; it stretches latissimus dorsi, teres major; rotator cuff, erector spinae, gluteus maximus stabilize.
Opening the 3D model…
Hands on the floor shoulder-width apart, fingers spread, wrists under the shoulders; the torso and legs stack upside down in one vertical line from wrists to heels, legs together, elbows straight, head between the upper arms and gaze on the floor between the hands. The serratus anterior and trapezius lift the shoulders toward the ears so the shoulder blades rotate up to carry the weight; the triceps keep the elbows straight; the fingers and wrist flexors steer the balance; and the abdominals draw the ribs in so the body doesn't arch like a banana. An advanced pose: practice it only once Downward-Facing Dog and Dolphin feel steady, learn it with a teacher at a wall, and avoid it with wrist or shoulder problems, high blood pressure, glaucoma or during pregnancy.
Muscles in this pose
Working (contracting): Serratus anterior, Trapezius, Deltoid, Triceps brachii, Wrist flexors, Rectus abdominis, Transversus abdominis, Adductors, Quadriceps
Stretching: Latissimus dorsi, Teres major
Stabilizing: Rotator cuff, Erector spinae, Gluteus maximus
Why these muscles work or stretch
- Serratus anterior · Working (contracting): Pushes the floor away and rotates the shoulder blades up to carry the weight
- Trapezius · Working (contracting): Lifts the shoulders toward the ears and rotates the shoulder blades up
- Deltoid · Working (contracting): Holds the arms overhead under the full body weight
- Triceps brachii · Working (contracting): Keeps the elbows straight
- Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
- Rectus abdominis · Working (contracting): Draws the lower ribs in to prevent a banana back
- Adductors · Working (contracting): Squeezes the legs together
- Quadriceps · Working (contracting): Keeps the legs straight, heels reaching up
- Teres major · Stretching: Lengthens with the arms overhead
- Rotator cuff · Stabilizing: Steadies the shoulder joints under body weight
Practice cues
- Spread the fingers; press the knuckles and fingertips into the floor to balance
- Push the floor away, straighten the elbows and lift the shoulders toward the ears
- Draw the lower ribs in and squeeze the legs together; go up one leg at a time with control, at a wall, without a big kick
Benefits
- Strengthens the shoulders, arms and serratus anterior
- Builds deep core endurance to hold the body in one straight line
- Trains balance on the hands and body control
- Builds steadiness in the wrists and hands under load
Cautions / contraindications
- Avoid with wrist, elbow, shoulder or neck pain or injury
- Avoid with uncontrolled high blood pressure, glaucoma or retinal problems
- In pregnancy, don't start learning it; practice only if already experienced
Easier variations
- Practice an L-shape: feet on the wall at hip height, arms and torso straight
- From Downward Dog, hop lightly up to a wall with a teacher spotting
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Forearm Stand Pincha Mayurasana
- Supported Headstand Salamba Sirsasana
- Tripod Headstand Salamba Sirsasana II
- Dolphin Pose Ardha Pincha Mayurasana
- One-Legged Crow Pose Eka Pada Bakasana
- Sage Koundinya Pose II Eka Pada Koundinyasana II
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)