In this exercise – handstand with your back to the wall – you should be in a slightly arched position.

This arched shape is physically easier, and it gives you a better chance to find and feel the correct pressure through the front of your palms during the handstand.

When your shoulders are slightly forward, it allows your body to shift into a stronger pressure zone.
In this position, you can place your body in a way that helps you connect with the pressure on the front part of your palm.

But if you try to straighten your body too much and start focusing on pulling in your stomach, aligning your knees and ankles, or tucking your pelvis —
you’ll likely waste your training time, and it won’t lead to real progress.

So instead, let your body arch, bring your shoulders slightly forward and downward, and focus only on what’s happening in your hands —
specifically, the pressure in the front of your palms.
You don’t need to think about much else.

Key tips to help you feel this pressure better:

Shift your shoulders slightly forward and downward.
Your body should feel like it’s moving forward and down.
Keep one leg always on the wall.
The other leg (the free leg) should feel like it's also reaching backward, as if it’s still behind you.
You should feel like you’re lying on the wall in this position.

If you try to go too vertical or aim for a perfectly straight position too early, there’s a high chance your weight will shift toward the heel of your palm, and that would be incorrect.

I recommend placing your hands about 20–25 cm away from the wall.
But if that distance feels too close, try stepping a bit further.

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You should feel like you’re almost lying on the wall in the handstand —
your weight is directed into the wall, your shoulders are slightly forward, and you feel pressure in the front part of your palms and fingers.

Also, don’t elevate your shoulders — that would be a mistake.
Instead, let them sink slightly down, as if you’re gently dropping into your position.
This helps you find the right sensation in your hands.

.

Pushing your shoulders up often shifts your weight back toward the heel of the palm,
which can lead to losing balance — or simply wasting your time.

You should only work on improving your handstand shape after you’ve learned how to confidently hold pressure in your fingertips and the front of your palms.
Only then it makes sense to refine the line — not before.

During the exercise, keep your eyes on your fingernails.
It helps you stay focused where it matters most.

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Handstand in 30 days

Workout - 2

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