One Arm Handstand Alignment: Straight Line vs Flag

The one arm handstand alignment can be confusing for beginners as there are many conflicting information and techniques taught by various coaches and practitioners. One of the most confusing techniques is the hip position in one arm.

Under-Balanced

When you’re under-balanced, the opposite leg tends to drop, which actually shifts the hip outward from the center. As a result, your body weight stays closer to the center of your two-arm base rather than being fully supported by the one arm. This is one of the most common mistakes when first learning the one arm handstand, often caused by a lack of experience or strength to fully shift your weight onto the working arm. A slight but insufficient tilt of the legs can create the illusion of being on one arm, but in reality, more weight needs to be shifted by tilting the legs further while keeping the hips centered, not sliding.

Over-Balanced

Over-balancing, or flagging, usually occurs when the legs tilt too far outward. When this happens, the lower back begins to arch, and you have to rely on hip flexibility and counterbalancing to maintain stability. This is often caused by a lack of “lift” in the legs and hips during the initial weight shift onto the working arm. The lower body’s weight takes over, creating a sideways arch in the lower back. To correct this, reduce the flagging and focus on elongating the entire line upward to eliminate any lateral flexion.

Balanced

In a balanced line, your hips, legs, and torso revolve around your “new center”, your the working arm and shoulder. From the back, your spine should appear straight, forming a perfect “T” with your hips. Your legs should remain symmetrical and balanced over the hips, with the hips locked in the middle above the torso. Perhaps the most important aspect of a balanced line is the continuous lift and lengthening of the entire body, leaving no slack for misalignments to form. One of the keys to maintaining a straight, stable line is the combination of total body strength and length while keeping your center of mass over the supporting arm. If you want the lightest balance in your one arm handstand, this will be the alignment to aim for. Mastering this alignment can also unlock more difficult positions for you in the near future (candle, figa, etc).