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Free, by email

New Year Handstand Challenge

30 days of short, safe handstand practice from Ben Lowrey, one email a day at 7am UK time, starting Monday 4 January 2027.

Built from the first four weeks of Ben’s 12-week programme. Free, and the emails stop after Day 30.

Three women holding wall handstands side by side against a warm cream wall
Memories: Handstand and yoga day, March 2018

Join the challenge

We will email you a link to confirm. Nothing else is sent until you click it. Your details are used only to send you these emails. See our privacy policy.

What the 30 days cover

  1. Week 1: Foundations. A warm-up you will use every day, wrists, shoulders, plank and weight in your hands.
  2. Week 2: Weight into the hands, and a safe way out. How to come down safely, bunny hops and the two best beginner drills.
  3. Week 3: Hips over hands. Tucks, tidy hops and practising with a partner or the wall.
  4. Week 4: Arm balances. Crow and the forward lean, then putting the whole month together.

This is not a promise of a handstand in 30 days. It is a month of small, safe steps. Handstands are not right for everyone, and every email has safety notes.

Day by day

  1. Day 1: Warm up like you mean it
  2. Day 2: Your wrists and shoulders are your base
  3. Day 3: Plank: the first handstand you will hold
  4. Day 4: Lean your weight into your hands
  5. Day 5: Strength is only part of it
  6. Day 6: Flexibility makes everything easier
  7. Day 7: Week one: the foundations are in
  8. Day 8: Learn the way out first
  9. Day 9: Bunny hops: weight into your hands
  10. Day 10: Sideways hops and straight legs
  11. Day 11: The first of the two best drills
  12. Day 12: Pike your hips high
  13. Day 13: Hips and legs together
  14. Day 14: Halfway, and the second drill
  15. Day 15: Hips over hands
  16. Day 16: Feet to bum
  17. Day 17: The tuck
  18. Day 18: A partner, or the wall
  19. Day 19: Lift one leg at a time
  20. Day 20: Bring the knees in
  21. Day 21: Three weeks in
  22. Day 22: Crow: lean, don't jump
  23. Day 23: Lean until you float
  24. Day 24: Knees on the elbows
  25. Day 25: Feet lift off
  26. Day 26: Playful hops
  27. Day 27: Crow, one knee at a time
  28. Day 28: Four weeks of foundations
  29. Day 29: Put it together
  30. Day 30: Day 30, and what comes next

Questions

What does it cost?

Nothing. The challenge is free. Five of the 30 emails (Days 3, 7, 14, 21 and 30) also tell you about The Ultimate Handstand Library, clearly labelled; the other 25 are just the practice.

How long does each day take?

Most days are a warm-up plus one or two short drills: around 15 to 20 minutes. A few days are lighter stretching days.

What do I need?

A clear space, a wall, and a mat or soft surface. A box or step and an inflatable ball are useful for a few drills, but you can manage without.

Will I be able to do a handstand after 30 days?

Everybody's body and background are different, so nobody can honestly promise that. What you will have is 30 days of safe, structured practice and a clear idea of what to keep doing.

What if I join late?

You still get all 30 days in order. Day 1 arrives at 7am UK time the morning after you confirm.

Is it safe?

Handstands load your wrists, shoulders and neck and are not right for everyone. Every email includes safety notes, and Day 8 is about coming down safely before anything else upside down. Check with a doctor or physiotherapist first if you have an injury or condition.