Warm up wrists, shoulders, and core with light stretches and a few short planks
Find a safe space with a wall or a padded surface nearby
Start in a pike position with hands on the floor, fingers spread, palms flat
Place your hands shoulder-width apart and keep your head between your arms
Shift your weight forward into your shoulders and engage your core and glutes
Lift one leg up toward the wall while keeping the other leg bent and off the ground
Kick the second leg up so both legs come to rest against the wall
Align your body: shoulders stacked over hands, hips over shoulders, legs straight and together (or slightly apart for control)
Keep ribs down, squeeze glutes, point toes, and maintain steady breathing
Hold for 5–30 seconds, then lower with control
Practice wall walks: walk your hands forward while legs remain on the wall, then back
Progress to freestanding attempts by using a small kick and catching balance with micro-adjustments
Use a spotter or practice near a wall until consistent control is achieved
Stop if you feel sharp pain in wrists, shoulders, or neck; modify and reduce range