Handstand Course

Vertikal

Learn how to balance on your hands with my virtual training program

Vertikal is a modern approach to learning handstands utilizing easy-to-follow bite-sized lessons covering all the fundamentals of strength, flexibility, balance, coordination and mindset required to master your handstand.

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What is Vertikal?

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  • Vertikal is a modern approach to learning handstands

  • The course utilizes easy-to-follow bite-sized lessons using safe progressions

  • Wrist Mobility video for proper warm-ups & cool downs for use with training sessions

  • Digital Training Guide and Interactive Training Journal

  • Upgrade options include: Full Handstand Assessment / Video Critique, Customized 30-day Handstand Program, private Skype session, Additional arm balance focused yoga workout videos

Hear it from my students

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About Mark Gonzales Pura

“I am best known for my playful, strength-based approach to bodyweight movements and power yoga which has become popular with active yogis, athletes, tech executives, weekend warriors and new yogis from various backgrounds all around the world.”

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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!

Start Your Journey To Handstand Mastery Today!

The Vertikal – Handstand Course is offered in 3 ways.  Pick the program that’s right for you…

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