Rising Up: Handstands

Rising Up: Handstands

Learn to Handstand 🤸

Rising Up: Handstands is a 30-day program for anyone working toward adding handstands into their practice. Whether you’re just beginning, or hoping to gain longer holds, this program is designed to help you get there safely!

Goal:
Progression
Yoga, Warm Up, Stretching
4 weeks program 7 days/week <30 mins
Level:
Intermediate
Goal:
Progression
Yoga, Warm Up, Stretching
4 weeks program 7 days/week <30 mins
Level:
Intermediate
cover image

About the Program

Rising Up: Handstands - Your 30-Day Journey to Mastering the Handstand Ready to get upside down? Rising Up: Handstands is a 30-day program created to transform your handstand journey, whether you're a complete beginner or someone seeking longer, more stable holds. In just a month, you’ll build strength, stability, and the confidence to make handstands a lasting part of your practice. This program is designed to meet you where you are, taking you step-by-step through essential drills, conditioning exercises, and techniques to improve your hold time and stability. We’ll start by building foundational skills at the wall, ensuring your body is prepped and ready to support you upside down. Each day adds a layer of skill and conditioning, helping you make steady progress toward longer holds and improved balance. Join me as I share favorite tricks, "ah-ha" moments, and personal insights I’ve gained through my own journey, plus detailed instructions to get you feeling confident as you progress.

    Need to see it to believe it?

    This was so much more than just handstands for me. I gained confidence and control on my hands… but also learned to lean into the discomfort, give myself grace, and come back to my breath when things get hard. But I’m not done… I still have entries to conquer and hold times to lengthen… even just for one more breath.
    Chelsea K
    I’ve thoroughly enjoyed this handstand program! This challenge provided me with very helpful tips and technique cues. It helped me find the confidence that allowed me to FINALLY move away from the wall. It pushed me to be consistent, to keep showing up for myself even when some days were harder than others. It helped me to start overcoming my fear, teaching me to trust in myself. This challenge was about more than just handstands and I’m so thankful I joined it!
    Nicole S
    The RUS program was excellent! Exactly what I needed. Finally I moved away from the wall, I’ve learned safe exit and now I can practise handstand in open space. I learned the alignment and now I can keep a straight hold. I used to have a problem with my hips wobling back and forth because of this impossible to keep ant holds. I am really very happy I joined this challenge! Thank you!
    Ramune
    I absolutely loved the RUS program, especially the support from the Facebook group. Without them, I probably wouldn‘t have finished the challenge. I am a complete beginner and I did see improvements after only a few days! This blew my mind!! I‘ll definitely stick to my handstand practice and I hope to get better!
    Kate E
    I'm so glad for having done this program! It was not only a physical work but also a mental work and growth. I think the drills we worked on where really useful and challenging. At the end of this month I feel stronger and I have so much more control than one month ago. One of the thing I loved the most is how I committed to this journey... I showed up every single day without judgement and being the most kind to myself Thank you so much Chelsea
    Sara B
    Day 1 to Day 31! I can't think of a better way to start the year! My goal was to increase hold time, but I need up focusing more on alignment this time through the drills. You are all SO STRONG and should be proud of your efforts throughout the challenge. Keep spending time upside down!
    Andrea
    This was so much more than just handstands for me. I gained confidence and control on my hands… but also learned to lean into the discomfort, give myself grace, and come back to my breath when things get hard. But I’m not done… I still have entries to conquer and hold times to lengthen… even just for one more breath.
    Chelsea K

    Workouts

    RUH: Day 1 | Wall
    RUH: Day 1 | Wall
    5.0
    RUH: Day 6 | Wall
    RUH: Day 6 | Wall
    5.0
    RUH: Day 16 | Center of Room
    RUH: Day 16 | Center of Room
    5.0
    RUH: Day 27 | Center of Room
    RUH: Day 27 | Center of Room
    5.0
    RUH: Day 31 | Center of Room
    RUH: Day 31 | Center of Room
    5.0
    Love this stand-alone option!!! It's hard for me to commit to a program because my life is so busy but this makes me feel like I'm saving money!
    Carrie
    What an experience this has been! It took me two months to go through the program - went from 2-3 seconds of hand time to 14😁!!!
    Fia
    Beautiful, user friendly setup. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused drills that are effective and my handstands are improving SO much!.
    Jess
    So fun going through the handstand journey and learning so many strength building drills. The more you practice the more you learn about yourself!
    Melinda
    The change in progress in just 1 month is truly amazing. Thanks Chelsea for showing us the drills and making handstands fun and exciting!
    Melinda
    Loved the challenge! I'm gonna keep revisiting all the days until I get there 💪🏻
    Laura
    Love this stand-alone option!!! It's hard for me to commit to a program because my life is so busy but this makes me feel like I'm saving money!
    Carrie
    What an experience this has been! It took me two months to go through the program - went from 2-3 seconds of hand time to 14😁!!!
    Fia
    Beautiful, user friendly setup. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused drills that are effective and my handstands are improving SO much!.
    Jess
    So fun going through the handstand journey and learning so many strength building drills. The more you practice the more you learn about yourself!
    Melinda
    The change in progress in just 1 month is truly amazing. Thanks Chelsea for showing us the drills and making handstands fun and exciting!
    Melinda
    Loved the challenge! I'm gonna keep revisiting all the days until I get there 💪🏻
    Laura

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    https://d3l5vala1x2h4r.cloudfront.net/1730316011142_IMG_5296 3-comp.PNGframe
    https://d3l5vala1x2h4r.cloudfront.net/1730316011142_IMG_5296 3-comp.PNGframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Chelsea Hofer

    Hiya!

    I'm Chelsea Hofer (@chelseasyoga) I’m a mom of three teens and a baby boy and found yoga in 2014! I was never a gymnast, dancer, or competitive athlete but found myself deeply drawn to yoga after my first class. It created a sense of calm and quiet that my overly congested mind craved. I became certified to teach in April '15 (RYT 200) and my passion for sharing my pracitice and teaching others took over. I later earned my RYT 500 & CPT. I teach my classes online and host retreats around the world and on five continents. At 40, I started weight training, cycling, and recently started running! I continue to chase what makes me feel strong and continue to explore new curiosities (i.e. running). Movement can be whatever you want it to be and for anyone. It is such a privilege to move our bodies, find new ways in which we grow, and prove to ourselves we can always rise up stronger! I am so glad you're here!

    Frequently asked questions

    I'm a beginner, is this for me?
    No matter where you are in your handstand journey, I promise you this program will help you succeed. We begin on the wall and after two weeks we reassess and decide if it's time to move to the center of the room. I give as much of my experience as possible to help you meet your goals!
    Do I need to purchase equipment?
    For handstands, you need a yoga mat, a wall, a chair, two yoga blocks, and some socks if you decide to play around with any of the optional handstands as you progress.
    Do I have access to the app?
    Not with this purchase. These are one-time purchases which are yours forever but you can always sign up for the app as well. There you will have access to my ENTIRE library of yoga classes, workouts, challenges, and programs.

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