How to do a L-Pose at the Wall

Going upside down on your hands can be slightly intimidating, but everyone’s got to start somewhere. Enter the L-Pose Handstand.

This is a great way to learn Handstand, especially for those who aren’t ready to kick against the wall. The L-Pose will allow you to get comfortable with the weight on your arms and go upside down in a controlled manner.

It’s also a great shoulder opener and strength builder for yoga practitioners of all levels.

You can try L-Pose by the wall if you are comfortable and strong with your straight arms while doing Downward-Facing-Dog.

Step 1

Sit down on your mat with your back to the wall and your legs straight in front of you. Press out your heels. Your hands should be pressed into the wall with your backs.

You’re now in the form of an “L,” with a 90-degree bend at your waist. Imagine inverting the shape. Place your palms on the mat where your heels are and your heels into the wall at the backs of your hands.

Step 2

 Mark your heels on the mat with a block or other object. Then, get down on all fours with your hands aligned with the marker. Your knees should be under your hips, and the soles of your feet should press against the wall.

Press down on the pads of your thumbs and index finger while spreading your fingers. Straighten your arms. Draw your shoulder blades onto your upper back firmly and widen your collarbones.

Step 3

 Tuck your toes in on the floor, and straighten your leg. This is a shorter version of Down Dog. You’ll feel as if you are too close to the walls, but you’re actually not. Keep your hands lined up with your marker.

Step 4

 Continue to press the inner edges of your palms into the mat, and keep your arms straight while you lift one foot to the wall. Your toes should be curled up at the height of the hips.

Step 5

 Begin by straightening the leg raised, pressing your sole into the wall, and sending your hips above your shoulders as you bring up the second leg to join the first.

This is where fear can creep in. Students are often afraid of bending their hips 90 degrees and walking higher up the wall in order to avoid this. They will also walk their hands farther away from the wall to prevent forming an L.

If this is you, you’ll need to walk backward until you are able to place your feet flat against the wall with your legs parallel to your floor.

Step 6

 With your hands, shoulders, and hips stacked up, press both soles firmly into a wall, then straighten both legs.

You’re now in the L-Pose.

Did you try it? Does the L-Pose Handstand seem more approachable than the Handstand? Let us know in the comments below!