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A customized training program made for you

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Learning how to handstand can take months and years to master and unfortunately one-day or weekend workshops aren’t enough to give you all the important material, ongoing guidance and personal coaching required to really breakthrough in your handstand journey.

Join a unique opportunity to learn handstands virtually with our 21-day handstand challenge. We’ve developed a modern approach to learning handstands using safe progressions, high quality video demos, full-body workouts, a virtual training journal, access to a Master Trainer and much more!

Fit-to-Fly

For 21-days you’ll receive bite-sized lesson that covers the fundamentals of strength, flexibility, balance, coordination and mindset required to balance on your hands.

The virtual program will cover the following:

  • Proper wrist/shoulder warm up
  • How to open the shoulders
  • Strengthening the core
  • Finding the hollow body position
  • The correct use of wall progressions
  • Multiple ways to invert and hand balance
  • Safe ways to enter AND exit handstands
  • Neuromuscular aspect of balancing
  • …and finally, the handstand with a flat-back

Up for the challenge?

It's FREE to sign-up!

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step it up

We understand mastering handstands isn't a straight-forward linear journey and one-size fits all programs aren't effective for those who want specialized attention. Perhaps you are an absolute beginner who prefers a slower pace, an athlete looking to incorporate handstands into your workout program or have already mastered the basics and ready for the next level - we've got you covered! For those who want to work closely with a master Trainer, you can upgrade your challenge with our special offering.

vertikal vertikal-gold-logo

  • Movement Assessment: Receive an in-depth movement assessment (performed prior to program start date). This assessment will look at your various functional movement patterns to determine your current fitness level and blueprint.
  • Customized Program: A team of master trainers will take results from your movement assessment and customize a 21-day handstand challenge made specifically for you.
  • Video Uploads: We'll upgrade your profile to allow video uploads so you can receive ongoing assessments, critiques and feedback from a Master Trainer
  • Virtual Meetup: Participate in a private virtual meetup once a week led by a master handstand trainer and other handstand enthusiasts from around the world for open discussions, to ask questions, gain insights and deeper strategies related to handstand training.

Ready to step it up?

it’s your move

Frequently Asked Questions

Why Handstands?

Handstands are more than just a showpiece.  For thousands of years, athleticism has been demonstrated through feats of bodyweight strength and skill, where individuals who were truly ‘fit’ didn’t just look fit, but also demonstrated mastery over their own bodies in skillfully artistic ways.  Even in the golden age of bodybuilding, bodybuilders were known to challenge each other post workout with hand balancing and bodyweight strength contests.  And even today, the idea of practicing advanced skills and self-mastery is making its way back into fitness.

Many find their way towards handstand training simply due to stagnation and boredom with conventional workout routines.  Are you bored with your current workouts?  Add handstand training!  Handstands don’t require any fancy equipment making it accessible to just about anyone and making training accessible to just about any fitness level.

What are the benefits of Handstands?

There are so many benefits, but to start, a handstand is a prime example of integrating our entire kinetic chain.  Each position, alignment, and movement requires constant communication and neuromuscular efficiency in order to maintain that perfect balance making it a total-body exercise and movement practice.  Some of the physical benefits include greater shoulder strength/stability/flexibility, improved body alignment and an increase in spatial awareness, grip strength, spinal stability and overall core strength!

The mechanics of successfully performing a proper handstand will amp up all your other exercise endeavors too, making you stronger, more stable, and better coordinated.  Another thing to consider is while the discipline and focus required to master a handstand will make you a better human being overall, it will also teach you important life skills such as long-term goal setting, facing your fears/doubts, attention to detail, focus, and self-confidence, just to name a few.

And on top of all that, it’s great fun and requires no equipment to perform, so once you can fly upside down safely, the world becomes your playground.  Regardless of what sport you play, how old you are or even if you don’t do sport or go to the gym, there are huge benefits for us all!

What type of help support do you provide?

For those in the VERTIKAL: Bronze program:
This program is ideal for the general practitioner looking for a basic foundation and self-directed approach.  I designed Vertikal so anyone can follow the program safely with easy-to-follow instructions and videos.  As long as you have internet access, you can take the lessons anywhere that supports your training.  If you have any questions about using the program, feel free to send me a message.

For those in the VERTIKAL: Silver program:
This program is ideal for the general practitioner who wants a self-directed approach, with some minimal guidance.  Ideal for the newbie or those who have some experience with handstands but feeling stuck and looking to make some immediate breakthroughs.  The course is downloadable for Silver participants and you get an opportunity to submit a video of your handstand for an assessment so you can get direct feedback on what exercises you can do to make those breakthroughs right away.

For those in the VERTIKAL: Gold program:
This program is ideal for the practitioner who prefers a customized handstand program and looking for more ongoing coaching throughout the program.  Whether you are an intermediate/advanced practitioner or perform better with a coach along side you to stay on track, our Gold program is designed for you.  Gold members receive an in-depth assessment, a customized program, have the ability to upload their own videos for feedback and have the option to discuss their training with me.

What if I find the course too easy/difficult?

Although this course is designed for all levels, I’ve designed it for the general practitioner who may be a beginner.  If you need modifications for specific skills that are either easier or tougher than what the general course provides, consider signing up for the VERTIKAL: Gold program.  Gold members receive an in-depth assessment, a customized program, have the ability to send videos for feedback and receive a private Skype session to discuss their handstand training more in-depth.

I’m a newbie to handstands (or fitness), is this course right for me?

This course is suitable for the general practitioner who may be a beginner. Although, be prepared to work!  I found that absolute beginners get the most benefit out of this course, have the most breakthroughs and keep themselves injury/pain-free with direct support from me throughout the program.  I can give highly effective modifications and safe progressions, as well as keep you on track and motivated to complete the course through the VERTIKAL: Gold program.

 

Who is this program not suited for? Any contraindications or precautions?

Handstand training, like acquiring any advanced skill, requires time, patience and dedication.  Although the ultimate goal is handstands, it is a bodyweight movement which means your entire body will be challenged.
This program is not suitable for the following individuals:
  • If you’ve had a recent back, shoulder, wrist, elbow or neck injury (please consult with your doctor)
  • Those who have had recent back, shoulder, wrist, elbow or neck surgery (please consult with your doctor)
  • Individuals who suffer from chronic pain or illness that affects your ability to exercise or invert upside down
  • Women who are pregnant (or trying)
  • Those you haven’t been cleared from your doctor/physician for strenuous exercise (please consult with your doctor)
  • Individuals who have high blood pressure

What is your refund policy?

If you’re unsure if a program is right for you? Go ahead and kick the tires, I have a great money-back guarantee!  Simply send me a written request within 3 days after your purchase and receive a full refund for your purchase. No problem!

What kind of equipment will I need?

Since handstands require nothing but your body weight, equipment requirements are pretty minimal.  My program uses primarily bodyweight exercises and movements, so a typical home-gym setup is basically all you need.
The basic setup includes:
  • Yoga Mat
  • Dowel / Light Weighted Bar
  • Bench (Elevated Box/Step)
  • Dowel (and light weight plates) or Weighted Bar (Light/med weight)

Additional equipment that can be used to supplement the handstand course:

  • Pull-up Bar (freestanding, doorway, anchored, etc)
  • Olympic Rings
  • Yoga Blocks
  • Elastic Bands
  • Yoga Strap or Hand Towel
  • Sliders or Heavy Duty Paper Plates
  • Stability Ball
  • Light/medium Dumbbells (2.5lb, 5lb, 10lb, 15lb)
  • Kettlebells
  • Jump rope
  • TRX
  • Stall Bars
If for any reason, you don’t have access to a particular piece of equipment, send us a note and we can help you find an alternative.

Can I download the videos and other materials?

Currently, downloads are only available for the Vertikal: Silver and Vertikal: GOLD participants.  Every participant can download the digital training guide and interactive training journal.

What other movement programs do you offer?

Currently I have programs geared for yogis, handstand enthusiasts and the general population that loves bodyweight exercises.  Keep an eye out for various challenges, tutorials, classes, workshops and demos I offer throughout the year. I’ll typically announce them via my social media or through email, so make sure you link up with me through my various social media accounts or simply sign-up for one of many FREE programs offered on my website!

I’m a newbie to yoga / handstands / or fitness in general, are these programs right for me?

I designed these videos for the general practitioner who may be a beginner. If you’re a beginner, welcome 🙂 be prepared to work!  I’ve found that absolute beginners get the most benefit out of my online content in conjunction with private coaching for support throughout the program.  I offer highly effective modifications and safe progressions, as well as keep you on track and motivated to build and maintain a safe, enjoyable, long-term yoga practice. For more information about my private coaching service, visit my coaching page or send me a message!

What if I find the 14-day Yoga Challenge too easy/difficult?

Although this challenge is for all levels, we’ve designed this challenge so it can be suitable for the general practitioner, who is also a beginner.  I can also help build you a customized a yoga challenge through private coaching.  Send me a message to get started!

I’m a newbie to yoga (or fitness), is this challenge right for me?

This challenge is suitable for the general practitioner who may be a beginner. Although, be prepared to work!  I’ve found that absolute beginners get the most benefit out of this challenge in conjunction with private coaching for support throughout the program.  I offer highly effective modifications and safe progressions, as well as keep you on track and motivated to complete the challenge. For more information about private coaching please send me a message!

 

Who is this program not suited for? Any contraindications or precautions?

Learning yoga, like acquiring any skill masterfully, requires time, patience and dedication.  My program requires you to perform a variety of bodyweight movements which means your entire body will be challenged.   My yoga workouts are not suitable for the following individuals:
  • If you’ve had a recent back, shoulder, wrist, elbow or neck injury (please consult with your doctor)
  • Those who have had recent back, shoulder, wrist, elbow or neck surgery (please consult with your doctor)
  • Individuals who suffer from chronic pain or illness that affects your ability to exercise or invert upside down
  • Women who are pregnant (or trying)
  • Those you haven’t been cleared from your doctor/physician for strenuous exercise (please consult with your doctor)
  • Individuals who have high blood pressure

Verses FAQ

verses faq

What is your refund policy?

Although my 14-day Yoga Challenge is FREE to sign-up.  I do offer special upgrades and offers.  If you’re unsure if a program is right for you? Go ahead and kick the tires and if you change your mind, simply cancel by sending me a written request within 30 days and receive a full refund. No problem!

What kind of equipment will I need?

Since yoga requires nothing but your body weight, equipment requirements are minimal.
  • Yoga Mat
  • Yoga Blocks
  • Yoga Strap or Hand Towel

Can I download the video and workouts?

Currently, the 14-day Yoga Challenge is streaming-only.  Individual yoga videos are for sale and downloadable after purchase.  To purchase visit my Video Collection page:  http://mgpura.com/store/

I’m new to yoga (or fitness), what can coaching do for me?

One of the biggest reasons that prevents potential students from trying or attending a yoga class is the intimidation or anxiety they feel about joining a large group to practice, this goes especially for beginners. Perhaps classes they’ve taken in the past were too challenging, too fast, or too crowded leaving them overwhelmed and frustrated. Private yoga lessons solves that by bringing you a level of attention that is unfortunately impossible through group-based yoga classes. Online private lessons are an ideal investment where you can learn modifications and safe progressions at your own pace so that eventually you’ll be more readily able to participate in group classes with confidence faster, efficiently and injury-free!

I’m skeptical. Is online yoga lessons for me?

Private Skype yoga lessons are perfect for you if:
– You are having difficulty starting and gaining momentum for your yoga practice.
– You find the videos are too easy or difficult, and generally hard to follow.
– You require modifications due to a pain/injury you might be experiencing.
– You find accountability could be useful with practicing regularly.
– You are curious about experiencing some of the many benefits of a private yoga lesson.

What is your rescheduling/cancellation policy?

Rescheduling: Please notify me at least 24 hours in advance if you are unable to keep your scheduled appointment and to reschedule. Rescheduling is simple! Simply follow the ‘reschedule’ link in your confirmation email.

Cancellation Policy: A missed appointment is a loss to everyone. Cancellations within 24 hours are not elibible for rescheduling or refunds. Thanks for your understanding!

 

 

What if I find the video too easy/difficult?

My aim is to provide you with the right tools and information that is useful, accessible, and unique. If you find the video too easy or difficult, contact me so I can help customize the class for your experience and skill level through private coaching.  Send me a message to get started!

Unsure if I’m the right teacher for you? Go ahead and give me a shot, I have a great money-back guarantee. Simply request a refund by sending a written request and receive a full refund for your purchase. No problem!

What kind of equipment will I need?

One of my favorite aspects about yoga and bodyweight exercises are the minimal equipment requirements.  Some equipment is extremely helpful though, here are some recommendations:

For Yoga:

  • Yoga mat – is essential and highly suggestible, but honestly not absolutely required. Practice on a bare floor or carpet if that’s all you got, just have some ample padding for your knees and wrists using perhaps a blanket or sweater.
  • Yoga block – or two is really handy. It’s used to sit on for seated postures or most commonly used for assistance when balancing and helps bring the floor closer to the hands in certain postures for stability. If you don’t have blocks, maybe a couple of thick hardcover books, maybe a durable shoebox, or even a sturdy water bottle is helpful.
  • Yoga strap – is useful for extending the arms and when you need a longer reach. I’ve even dedicated an upcoming class to using them throughout the practice. Alternatives to yoga straps, can be a towel, but for times where a towel isn’t long enough, belts and ties are some resourceful alternatives.

For Handstands and Bodyweight Exercises:

Since handstands require nothing but your bodyweight, equipment requirements are also pretty minimal.  In most cases, a typical home-gym setup is basically all you need.
This equipment typically includes:
  • Yoga Mat
  • Pull-up Bar (freestanding, doorway, anchored, tree, etc)
  • Yoga Blocks
  • Yoga Strap or Hand Towel
  • Bench (Elevated Box/Step)
  • Sliders (or Heavy Duty Paper Plates)
  • Stability Ball
  • Dowel (and weightlifting plates in various weights 2.5lbs-10lbs) or a variety of Weighted Bars (2-15lbs)
  • Light/medium Pairs of Dumbbells (2.5lb, 5lb, 10lb, 15lb)
  • Jump rope
Optional equipment: Olympic Rings, Stall Bars, Kettlebell, Elastic Bands, TRX
If for any reason, you don’t have access to a particular piece of equipment, send me a note and I’ll help you find an alternative solution.

Can I download my purchases?

Yes! Your purchases, besides streaming, come with the option to download.  Ideal for practice sessions and workouts when internet connection may be low or unavailable (HD videos are roughly 2.5gb).

What kind of yoga equipment will I need?

One of my favorite aspects about having a yoga practice is the requirement for little/no equipment.  Although equipment requirements are minimal, here are my recommendations:

  • Yoga mat – is essential and highly suggestible, but honestly not absolutely required. Practice on a bare floor or carpet if that’s all you got, just have some ample padding for your knees and wrists using perhaps a blanket or sweater.
  • Yoga block – or two is really handy. It’s used to sit on for seated postures or most commonly used for assistance when balancing and helps bring the floor closer to the hands in certain postures for stability. If you don’t have blocks, maybe a couple of thick hardcover books, maybe a durable shoebox, or even a sturdy water bottle is helpful.
  • Yoga strap – is useful for extending the arms and when you need a longer reach. I’ve even dedicated an upcoming class to using them throughout the practice. Alternatives to yoga straps, can be a towel, but for times where a towel isn’t long enough, belts and ties are some resourceful alternatives.

What type of computer setup is required?

Here are my recommendations for an ideal computer setup:

  • Skype: Please make sure you have Skype installed on your computer, laptop or tablet. Skype is a free video call service that allows him to connect with you anywhere in the world. To sign-up for the free service, visit: www.skype.com
  • Audio Setup: Just like in an actual group-based yoga studio class, students don’t necessarily ‘see’ the teacher since most of the yoga class experience is based on listening for cues and instruction.  So the quality of your yoga sessions with me will largely depend on the quality of your audio speakers.  The best recommendation I can give is to attach an external speaker to your at-home yoga setup.  This way you can move freely without having to fuss with headphone cords attached to your devices.  If you need more clarity on how to setup your space best, let me know and I’ll be happy to guide you.

Who are these programs not suited for? Any contraindications or precautions?

Working out, practicing yoga, or learning handstands like acquiring any skill masterfully, requires time, patience and dedication.  My programs requires you to perform a variety of bodyweight movements which means your entire body will be challenged.  With that in mind, my movement programs are not suitable for the following individuals:

  • If you’ve had a recent back, shoulder, wrist, elbow or neck injury (please consult with your doctor)
  • Those who have had recent back, shoulder, wrist, elbow or neck surgery (please consult with your doctor)
  • Individuals who suffer from chronic pain or illness that affects your ability to exercise or invert upside down
  • Women who are pregnant (or trying)
  • Those you haven’t been cleared from your doctor/physician for strenuous exercise (please consult with your doctor)
  • Individuals who have high blood pressure

And lastly, you should have a green light from your doctor, physician or health care provider to make sure participating in any physical exercise program is good for you to do right now. If you have a unique situation, maybe you’re recovering from an injury, recently had surgery or would like to learn modifications that’s specific to you, please contact me to discuss a more tailored, safer and supervised alternative.

Who is coaching not suited for? Any contraindications or precautions?

Learning yoga, like acquiring any skill masterfully, requires time, patience and dedication.  Yoga requires you to perform a variety of bodyweight movements which means your entire body will be challenged.   With that in mind, yoga may not be  suitable for the following individuals:
  • If you’ve had a recent back, shoulder, wrist, elbow or neck injury (please consult with your doctor)
  • Those who have had recent back, shoulder, wrist, elbow or neck surgery (please consult with your doctor)
  • Individuals who suffer from chronic pain or illness that affects your ability to exercise or invert upside down
  • Women who are pregnant (or trying)
  • Those you haven’t been cleared from your doctor/physician for strenuous exercise (please consult with your doctor)
  • Individuals who have high blood pressure

And lastly, you should have a green light from your doctor, physician or health care provider to make sure participating in yoga is good for you to do right now. If you have a unique situation, maybe you’re recovering from an injury, recently had surgery or would like to learn modifications that’s specific to you, please contact me to discuss a more tailored, safer and supervised alternative.

What is your refund policy?

I understand my programs are not for everybody.  Gimme a chance and kick the tires at no-risk to you. I’m on a mission to help others, so if you use my videos and don’t find any benefits, I have a great money-back guarantee. Simply send me a written request within 7 days and receive a full refund for your purchase. No problem!

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Start here