One Arm Handstand Alignment - Simplified Guide

Achieving proper alignment is essential for maintaining control in a one arm handstand. While control requires strength, focusing on good form can make the balance feel more effortless and allow us to feel light on our hands. Here are some details that might help you refine your alignment on one arm:

1. Focus Your Balance Around The Standing Arm. Although it may seem obvious, many beginners tend to distribute their weight as if they were doing a two-arm handstand, rather than shifting enough towards the side of the balancing one-arm.

2. Lift The Free Shoulder Vertically. Doing this enables your balancing arm and shoulder to extend further. Also, you can establish the balancing arm as the new center of your body weight.

3. Align Opposite Hip To Standing Shoulder. Maintain Straight Hips, Avoid Flagging. Our hip position can be extremely tricky on one arm, as even advanced hand balancers can struggle with drooping hips. Ideally, your hips should not resemble a two-arm handstand, nor should they be tilted to the side (flagging or side flexion). A good hip position is achieved when the hips and the 'V' shape formed by the legs are aligned with the torso, as represented by the dashed lines in the photo.

4. Keep Both Legs Elevated, Avoid Piking. Achieving a vertical leg position significantly lightens the balance load and makes it easier to prevent flagging and hip drooping. Keeping your bodyline vertical provides better stability and helps maintain balance more effectively.