How Do I Safely Transition From Handstand to a Backbend? - Ask a Yoga Teacher

When you’re learning how to handstand, one of the trickiest transitions is moving from a handstand into a backbend. Newbies tend to have a fear of falling and getting hurt, which is totally understandable, but there are steps you can take to gradually learn this technique and build up your confidence before you go all in. According to Alo Moves instructor Briohny Smyth, the best way to begin to feel more comfortable is to have someone spot you. However, many of us practice alone or don’t always have someone around, which is where her next trick comes in handy.

While Briohny doesn’t recommend “falling” from a backbend, she says learning how to transition is key. She suggests using a sofa to land on “so your feet land on something soft and high up.” She adds, “Once you get more and more comfortable on that elevated surface, whether it's your sofa or your bed, you can begin to move away and do it on your mat — making sure that you have enough room on your mat.”

Briohny says she likes to start at the back of her mat so that her feet end up at the front of the mat. “As soon as your feet touch the ground, you want to push the weight, or energy, of your body into your hands with your feet. When we land on our feet and all of our weight goes into them, we end up falling on our backs, so make sure that when you land you push into a backbend.”

Perfect your handstand technique and conquer your fear of flying with Briohny Smyth’s Learn to Handstand series. Try it free with a 14-day trial.