Foundation to Flight
Saturday, 28th March - Set the Foundations
Saturday, 4th April - Strengthen Your Line
Saturday, 11th April - Take Flight
with Amelia Schrader
$170 for all three dates | $65 for one date
Dropping into individual workshops is possible, but attending the full series is strongly recommended for best results.
Foundation to Flight is a progressive handstand workshop series designed to help you build a strong, safe, and sustainable inversion practice. Rather than chasing balance alone, this series focuses on how the body moves upside down — exploring strength, mobility, alignment, and nervous-system awareness so handstands feel more accessible and supportive.
This is a methodical, anatomy-informed approach that prioritises long-term resilience, confidence, and embodiment.
Who it’s for:
Adventurous beginners with some inversion experience
Intermediate practitioners wanting cleaner technique
Teachers or students wanting a smarter, safer approach
Recommended prerequisites:
Comfortable weight-bearing through the hands
Some experience with Down Dog is all you need
Not suitable for - Recent wrist, elbow, or shoulder injuries
Each workshop builds on the previous one, layering skills week by week so your body has time to adapt, integrate, and progress.
Clear technical breakdowns
Smart use of props, walls, and partner work
Strength and mobility drills that directly support handstands
Space to explore fear, effort, and ease upside down
Home practices after each session to continue progressing
Expected outcomes - what you’ll gain
Students typically walk away with:
Greater confidence being upside down
Stronger, more stable shoulders, core and wrists
More mobility and flexibility that will help you unlock your handstands
Clearer handstand technique and alignment cues
Reduced fear and more control in inversions
Practical tools to continue progressing at home
Layers of progression & learning
Across the three workshops, we progressively develop:
Joint preparation for wrists, shoulders, hips, and spine
Shoulder stability, core integration, and posterior chain support
Handstand alignment and line awareness
Confidence with weight-bearing upside down
Dynamic transitions and integration into flow
28th March — Set the Foundations
Focus: Preparation, strength, and awareness
Key skills explored:
Wrist, shoulder, and hip preparation
Core activation and posterior chain support
Wall-based handstand drills
Foundational strength and mobility work
How it builds:
This session establishes the physical capacity and awareness needed for safe inversion work, setting the base for all future progress.
4th April — Strengthen Your Line
Focus: Alignment, shape, and strength
Key skills explored:
Handstand line drills (wall + freestanding prep)
Shoulder stacking and rib-pelvis relationship
Core integration to reduce banana-back patterns
Strengthening habits that support longevity
How it builds:
This workshop refines how you hold yourself upside down, strengthening your line and breaking patterns that can lead to discomfort or instability.
11th April — Take Flight
Focus: Integration, confidence, and flow
Key skills explored:
Dynamic handstand drills
Partner work and spotting
Controlled entries and exits
Integrating handstands into vinyasa flow
How it builds:
With strength and alignment established, we explore movement, play, and confidence — helping handstands become part of your everyday practice.
