As with many of our exercises, with these, there are A LOT of stages to master along the way. It's best to read and get an idea of where you can go / where you should strive to go with these. Then, define the time of your holds and find the progression that you can just about do perfectly for that time.
START BY MASTERING THE FROG STAND:
GET A MAT SET SO YOU DON’T HAVE FAR TO FALL — Safety first please.
SQUAT DOWN – get low and get in the zone: calm, happy, focused, strong.
GET A CONNECTION – Squeeze your upper arms into your knees/thighs/leg things. Feel a strong stable connection and don’t lose it throughout.
PLACE YOUR HANDS – put your hands on the floor, facing straight ahead with your fingers spread.
ROCK INTO POSITION – Gently lean forwards, lower the head (to just above your mat or cushion or soft sensible object), feel the weight shift into your hands.
FEEL THE SWEET SPOT – Stop when you find you are in the sweet spot where you can balance the move. Your hips should be high, your head should be low and not far away from your mat while you are learning… find something that is the right height for you. Then, you want to feel the sweet spot where you have all the weight in your hands and nothing in the feet, and of course – YOU FEEL BALANCED
LIFT ONE LEG — Then and only then do we lift one foot off the floor. Don’t let anything else move. If you’re in the right place, you’ll still feel balanced and with a bit of practice, you’ll be ready for the real thing.
THEN LIFT THE OTHER LEG – Then you’re officially handbalancing! Practice until it’s easy, then move on to the additional stages that take more strength. While holding this, squeeze your feet together gently to create a little core tension.
KEEP YOUR EYES AHEAD – Check your eyes are on the floor, just a few centimetres ahead of your hands.
STAY. HOLD. ENJOY – The way I do this, in terms of balance and control: when you can hold 20 seconds drama free every time, you’re ready for the progression. Once you know you’ve got the balance, you can adhere to your usual time required in the SS Programme.
THEN PROGRESSIVELY TAKE MORE WEIGHT AWAY FROM THE LEGS:
SHIFT SIDE-TO-SIDE — just a tiny shift will massively load one side more than staying in the middle. Go for a micro-shift, hold for time, then do the other side.
PULL ONE LEG OFF — Eventually you’ll be able to hold with one leg off, which dramatically increases the strength demand on your shoulders and triceps. When you do so, squeeze the knee of the leg you lifted into your stomach.
PULL BOTH LEGS OFF — After a lot of practice, you might be able to pull both legs off! Now squeeze them together and hold your position.
UNTIL YOU CAN HOLD BOTH KNEES OFF, THEN PROGRESS TOWARDS A FULL DEEP BENT-ARM HANDSTAND:
TUCKED BENT-ARM HANDSTAND — this is when you first bring both legs off, but stay rounded and tucked-up.
FLAT TUCKED BENT-ARM HANDSTAND — next, hold your arms completely still and extend your spine.
STRAIGHT-BODY BENT-ARM HANDSTAND — Next, practice until you can keep your arms completely still, but extend your legs!
FULL RANGE BENT-ARM HANDSTAND — Now to finish it, lower down into ‘full range’.
**Please take care when learning these and use a trained spotter/friend to help you stay safe.