do a handstand

you're a grown adult. when was the last time you turned yourself upside down? probably decades ago, and that's a problem.

why handstands matter

this isn't about becoming a gymnast. a handstand is a full-body skill that demands balance, coordination, core strength, and shoulder stability. it also requires you to be completely okay with falling on your face — which is honestly the more valuable lesson.

most adults stop doing things that make them look foolish. they retreat into competence. handstands drag you back into beginner territory, and that's exactly where growth lives.

the progression (don't skip steps)

week 1-2: wall walks. face the wall, walk your feet up until you're in an inverted position with your stomach facing the wall. hold for 20-30 seconds. this builds the overhead strength and gets you comfortable being inverted.

week 3-4: kick-ups to wall. face away from the wall, kick up gently and let your heels rest against it. practice finding the balance point where you need minimal wall support.

week 5-6: toe pulls. from the wall-supported position, pull one toe off, then the other. hold for as long as you can. you'll fall. that's the point.

week 7+: freestanding attempts. find a soft surface and go for it. bail out by tucking into a forward roll or cartwheeling out.

the real challenge

the handstand isn't the hard part. the hard part is practicing something you're bad at every single day without quitting. it's being the person at the park who keeps falling over while everyone else is walking their dogs.

that discomfort? that's the whole exercise. the handstand is just the vehicle.

your body is capable of far more than you ask of it. start asking.

if this resonated, share it with someone who needs to hear it.