Day 3/3, Week 2: The Handstand Builder For Women

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells


These workouts are targeted at either beginner, intermediate, or advanced practioners. Just adjust weights so that you can complete all movements with good form. For the next 12 weeks we will experiment with different modalities to build upper body strength to aid in the development of the handstand, essential for core strength, upper body strength, and balance.


If you want to find Day 1 of Week 1 of this workout go here.


There are 3 workouts per week. The number of sets is outside of the bracket, and the number of reps indicated within with an "x" preceding. For example, 5(x5) means 5 sets of 5 reps. At the end of each workout we will end up with some yoga skill building or flows. These are there to provide both restoration post-workout, and to add flexibility and strength for continued progress.


As we go along, we will add movement videos and build up a library for future reference. Just go at your own pace. Use these workouts as a way to improve your own abilities to modify and adapt programming to your specific needs.

Day 3 of 3: Week 2



Kettlebell Racked Walking Lunges (alternating arms and legs)
3 x 25 on Each Leg (rest as needed between sets)







Overhead Squats
Pull Ups



Handstand Pose Focus

From downward facing dog, place the hands about a foot away from your wall space. Begin to walk the feet in closer to the hands and bring your shoulders closer into the wall. Next practice kicking up with the dominant leg. Attempt to bring your feet up to touch the wall.






Once you are in a solid handstand, try to practice taking the feet off the wall and finding your balance. When you are ready, you can attempt a free standing handstand with leg variations.

Benefits of Handstand Pose:


  • Improves balance and stability
  • Strengthens the shoulders, arms, core and hands
  • Helps in calming an overactive brain
  • Relieve stress and revives stagnant energy

***Contraindications for the pose include; back, shoulder, or neck injury/pain, high blood pressure, pregnancy and menstruation.

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