Wall handstand hold

1. 1Clear a patch of floor next to a bare wall. Place your hands a little wider than shoulder width, about a hand's length from the skirting board, fingers spread and pointing forward.
2. 2Walk your feet up the wall from a bent-over position, or kick one leg up and follow with the other, until your hips stack over your shoulders and your chest faces the wall.
3. 3Push the floor away to lock your elbows, squeeze your legs together and point your toes. Tuck your ribs down so your lower back does not sag into the wall.
4. 4Look at the floor between your hands rather than at the wall, and breathe in shallow, steady breaths through the hold without letting your midsection go slack.
5. 5To come down, walk your feet back down the wall or step one foot down at a time. Do not collapse from the top.
6. 6If you turn in and face away from the wall instead, keep the same rules: elbows straight, ribs down, only your heels touching.

• The lower back arches and the hips hang behind the shoulders.

  →Fix: Squeeze your glutes and pull your ribs toward your hips so the body stacks in one line over the hands.

• Elbows soften and the head drops toward the floor.

  →Fix: Actively press the floor away and lift through the shoulders, keeping the arms straight for the whole effort.

• Hands placed too far from the wall, which forces a banana shape.

  →Fix: Set your hands roughly a hand's length from the wall so your feet can rest high with the body vertical.

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