-
Step 1
Begin by kicking to a handstand with both feet together, legs straight and toes pointed. When you place your hands on the mat, make sure your fingers point inwards at a 45-degree angle. This is the basic hand and arm position for all handstand skills and when used correctly, it reduces the incidence of a wrist or elbow injury.
-
Step 2
Hollow your chest by shrugging your shoulders slightly forward, keeping your arms straight and your abdomen tightly tucked. Your back should be straight, not arched.
-
Step 3
Tuck your head to your chest as you begin the roll. After your body reaches a balanced vertical handstand, begin your roll. By tucking your head, you automatically round your back for a smooth roll out. Bend your arms, lowering the upper portion of your back to the mat to begin the roll.
-
Step 4
Keep your legs together and place your feet flat on the floor, legs in a tucked position as you stand up.
-
Step 5
Hold both arms horizontally in front of you to bring the momentum of your upper body forward, allowing you to stand. Resist touching the floor with either hand. In gymnastics competition, that would earn you a deduction. Lift your arms in the correct gymnastics finishing position.
-
Step 6
Advance your handstand forward roll by keeping your elbows straight as you lower your upper back to the mat. This should be a smooth transition, not one where your back bounces on the mat. To control this skill, hold your body position over your arms before rolling. It's a technique best practiced on a thick soft mat at first.
