Hand Balancing

Navigate with the arrows or arrow keys. Click a slide to see it in the Getting Started guide.

deck.md

footer: The Art of Hand Balancing slidenumbers: true autoflow: true #[fit] The Art of #[fit] **Hand Balancing** From circus tradition to modern movement culture. --- # What is Hand Balancing? The art of supporting your body on your hands — from a simple handstand to complex one-arm balances and press handstands. - **Circus** tradition dating back centuries - Modern **movement culture** revival since ~2010 - Combines **strength**, **flexibility**, and **patience** ^ Unlike gymnastics (which values dynamic power), hand balancing values control, stillness, and endurance. --- # The Discipline :::columns ## Strength Press to handstand, one-arm holds, flags ::: ## Flexibility Shoulder mobility, back bending, splits ::: ## Balance Proprioception, micro-adjustments, breathing ::: ^ A typical training session is 1.5-3 hours. Most of that time is spent balancing, falling, and trying again. --- [.background-color: #1a1a2e] [.header: #e2e8f0] #[fit] 🤸 #[fit] Fall. Get up. #[fit] **Balance.** ^ The first year is mostly falling. The magic happens when you stop fighting gravity and start working with it. --- [.background-color: #1a1a2e] [.header: #e2e8f0] #[fit] Notable #[fit] Hand Balancers ---  # Andrii Bondarenko Las Vegas, USA [@andrii_bondarenko](https://instagram.com/andrii_bondarenko) World champion in sports acrobatics. Cirque du Soleil's KURIOS. Spiegelworld's Absinthe. ---  # Yuval Ayalon Los Angeles, USA [@yuvalayalon](https://instagram.com/yuvalayalon) Hand balancer and movement artist. Workshops and intensives worldwide. ---  # Marie-Eve Dicaire Montreal, Canada [@dicairemarieeve](https://instagram.com/dicairemarieeve) National Circus School of Montreal. Cirque du Soleil, Les 7 doigts, Cirque Eloize. Co-founder of Balance Notion. ---  # Mikael Kristiansen Copenhagen, Denmark [@mikaelbalancing](https://instagram.com/mikaelbalancing) "Handstand Factory" — one of the most popular online programs. ---  # Yuri Marmerstein Las Vegas, USA [@yurimarmerstein](https://instagram.com/yurimarmerstein) Author of "Balancing the Equation." Pioneer of modern hand balancing. ---  # Miguel Santana Lisbon, Portugal [@miguel_hand_balance](https://instagram.com/miguel_hand_balance) Workshops and retreats across Europe. Known for clean lines and creative flows. ---  # Adell Bridges Austin, USA [@adellbridges](https://instagram.com/adellbridges) Hand balancer, aerialist, and coach. ---  # Sainaa Berlin, Germany [@sainaabalance](https://instagram.com/sainaabalance) Mongolian-born. Traditional circus training meets European hand balancing. ---  # Emmet Louis Ireland [@emmetlouis](https://instagram.com/emmetlouis) Movement generalist. Analytical approach to movement practice. ---  # Nicolas Montes de Oca Montreal, Canada [@nicolasmontesdeoca](https://instagram.com/nicolasmontesdeoca) National Circus School graduate. Co-founder of Balance Notion. ---  # Gabo Saturno Caracas, Venezuela [@gabosaturno](https://instagram.com/gabosaturno) Saturno Movement (1M+ YouTube). Calisthenics, yoga, hand balancing. --- [.background-color: #1a1a2e] [.header: #e2e8f0] # Training Progression :::diagram graph TD A[Wall Handstand] --> B[Freestanding Hold] B --> C[Press Handstand] B --> D[One Arm Training] C --> E[Straddle Press] D --> F[One Arm Hold] E --> G[Full Press Variations] F --> H[One Arm Transitions] style A fill:#3b82f6,stroke:#1d4ed8,color:#fff style B fill:#8b5cf6,stroke:#6d28d9,color:#fff style C fill:#10b981,stroke:#059669,color:#fff style D fill:#f59e0b,stroke:#d97706,color:#fff style E fill:#10b981,stroke:#059669,color:#fff style F fill:#f59e0b,stroke:#d97706,color:#fff style G fill:#ec4899,stroke:#be185d,color:#fff style H fill:#ec4899,stroke:#be185d,color:#fff ::: ^ Wall handstand to freestanding: 3-12 months. Freestanding to one-arm: 2-5+ years. --- # Community & Resources - **Handstand Factory** — online programs by Mikael & Emmet - **Balance Notion** — workshops by Marie-Eve & Nicolas - **Saturno Movement** — YouTube tutorials by Gabo - **"Balancing the Equation"** — Yuri's book ^ The hand balancing community is small but global. Most learning happens through retreats, workshops, and Instagram. ---  # Thank You **Keep practicing. Keep falling. Keep getting back up.**