15-Minute Handstand Flow With Briohny Smyth

Key points

• Place hands shoulder-width with index fingers parallel and facing forward
• Root firmly into index finger knuckles and claw the mat with fingertips
• Firm forearms toward each other and spread shoulder blades wide

Common mistakes

Letting the index knuckles lift off the floor or collapsing into the shoulders.

Key points

• Point middle fingers directly toward knees
• Maintain soft elbows while grounding the base of palms
• Gently shift weight backward to deepen the forearm stretch

Common mistakes

Hyperextending and locking out the elbow joints.

Key points

• Point fingertips toward each other across the mat midline
• Keep fingers spread and maintain soft micro-bends in elbows
• Rock gently side to side to mobilize the outer wrist capsules

Common mistakes

Bearing too much aggressive weight into cold wrist joints.

Key points

• Claw the mat with fingertips and ground through index knuckles
• Circle shoulders over wrists counter-clockwise, then reverse clockwise
• Adjust circle diameter to your individual wrist comfort

Common mistakes

Losing fingertip grip and rolling weight onto the outer wrists.

Key points

• Press into fingertips and feel weight distribute away from wrists
• Energetically squeeze forearms inward while broadening the upper back
• Engage serratus anterior to establish overhead shoulder stability

Common mistakes

Sinking chest toward the floor and pinching shoulder blades together.

Key points

• Lift sit bones and engage quadriceps to open hamstrings
• Knit lower ribs in like a tight corset and pull navel to spine
• Hollow out the front body to lengthen the posterior chain

Common mistakes

Letting the belly hang relaxed without engaging core compression.

Key points

• Maintain shoulder-distance hand foundation and firm finger pads
• Keep front ribs and navel actively drawing in

Common mistakes

Allowing the core to relax and lumbar spine to sag.

Key points

• Hover the right foot just above the floor without kicking upward
• Draw the right femur head deeply into the acetabulum
• Activate the deep lower back and core muscles above the pelvis

Common mistakes

Kicking the leg high into three-legged dog instead of hovering to isolate hip suction.

Key points

• Keep gaze focused between wrists rather than forward at thumbs
• Exhale to hop, pulling the right thigh bone up to bring hips over shoulders
• Squeeze inner thighs together and hollow front body to hold the L-shape

Common mistakes

Kicking the top leg backward into a banana backbend instead of sucking the bottom thigh bone up.

Key points

• Hover left foot an inch above the mat with square hips
• Pull left femur bone into the hip socket to bring pelvis forward
• Knit ribs and navel deeply inward

Common mistakes

Twisting the hips open or kicking the leg up.

Key points

• Maintain square pelvis at Warrior 3 height with lifted leg
• Exhale to hop, flexing left foot and lifting left hip over shoulders
• Use fingertips as brakes and hold ribcage tight

Common mistakes

Swinging the top right leg too aggressively and flipping over.

Key points

• Keep knees bent and thighs glued tightly to chest
• Kick heels directly to glutes without letting knees open
• Stack pelvis over shoulders at the apex of the hop

Common mistakes

Flinging legs straight out into an uncontrolled jump.

Key points

• Press palms together and internally rotate upper arm bones before opening wide
• Fold at hips, allowing knuckles to drape overhead toward the floor
• Shake head gently to release tension from the cervical spine

Common mistakes

Forcing the shoulders forward with bent wrists or locking knees rigidly.

Key points

• Squeeze inner thighs together to engage Mula Bandha
• Maintain hollow body ribcage and gaze between wrists
• Hop hips over shoulders while keeping the shape tightly tucked

Common mistakes

Splaying knees apart and losing inner-thigh adduction.

Key points

• Draw thigh bones into pelvis to elevate the hips
• Keep legs fully locked and straight once airborne
• Land softly and with control at the front of the mat

Common mistakes

Bending knees upon landing heavily on the mat.

Key points

• Lift the sternum tall on the inhale
• Drape knuckles overhead on the exhale fold

Common mistakes

Shrugging shoulders into the ears.

Key points

• Pike hips over shoulders with legs locked straight
• Squeeze glutes and thighs together in vertical alignment
• Control the descent back down to Downward Dog

Common mistakes

Piking hips past vertical without shoulder flexion strength.

Key points

• Reach toes dynamically outward while suctioning thigh bones into sockets
• Push firmly down through the heels of the hands to lift pelvis over wrists
• Lower down as slowly and controlled as possible to build press strength

Common mistakes

Letting the legs drop quickly without controlling the eccentric descent.

Key points

• Keep the torso upright and spine tall
• Apply only gentle passive weight of the hands onto the back of the head
• Breathe deeply into the back of the neck

Common mistakes

Yanking aggressively on the head and rounding the entire lumbar spine.

Key points

• Keep right shoulder dropped down away from ear
• Guide left ear gently toward left shoulder without forcing

Common mistakes

Hiking the opposite shoulder up toward the ear.

Key points

• Ground through left fingertips to extend the line of stretch
• Maintain relaxed facial muscles and steady breath

Common mistakes

Leaning the entire ribcage over to the side.

Key points

• Draw shoulder blades together to broaden collarbones
• Lift the heart high and exhale deeply

Common mistakes

Compressing the back of the neck.