ready to see real improvements in your handstand? Join me in the handstand lab!
Mission
Handstand Lab is committed to helping individuals of all fitness levels achieve their goals by providing a supportive and motivating environment, and personalized coaching to support each unique individual. Our tailored approach cultivates strength, confidence, and joy in every student, ensuring that handstand practice becomes a fulfilling and empowering experience.
Values
In the Handstand Lab, we believe in hard work, dedication, and perseverance. We believe in fostering joy, confidence, and growth through the combined expertise of handstand, circus, and yoga disciplines. Our commitment to integrity, inclusivity, and excellence ensures that every student thrives on their journey to mastering handstands while enjoying the process toward a deep transformation.
Coaching
Denise brings a unique blend of expertise, combining 40 years of experience across yoga and circus disciplines. This diverse background enables her to offer a well-rounded, effective approach to handstand training. Denise brings specialized knowledge, ensuring that every student receives expert guidance, whether building foundational strength, refining technique, or mastering advanced skills
our weekly schedule
monday / SKILLS AND DRILLS
Skills & Drills is technical handstand training without the gymnast culture.
This class is led by Denise who learned handstands through decades of yoga, not elite sport—and who remembers exactly what it feels like to be a beginner.
In this class, we isolate key handstand skills and explore them through focused drills that build strength, proprioception, and confidence. You’ll work with props, tempo, and progressive layering so your nervous system understands what’s happening—not just your muscles.
This is for practitioners who want measurable progress and a practice that supports long-term health, not burnout.
tuesday / practice and play (Rotating lab)
Practice & Play is a low-pressure, self-directed handstand session with three rotating experiences.
Some weeks are self-led practice, some weeks are shared practice alongside me (without coaching), and some weeks include mini anatomy workshops to deepen embodied understanding.
This class is about showing up, experimenting, and exploring your own edge—without feedback, judgment, or performance pressure. Props, drills, and repetition are encouraged, but the pace and focus are yours.
Practice & Play is perfect for developing autonomy, reinforcing skills from other classes, and keeping your practice playful, curious, and consistent.
wednesday / Integration
Integration is where handstand skills come together.
This class focuses on sequencing, transitions, and connecting isolated drills into fluid, controlled practice.
We explore how strength, alignment, and awareness interact dynamically, giving you a chance to embody the mechanics of handstands in ways that feel safe, smart, and sustainable. This is about learning how your body moves, balances, and adapts.
Integration is ideal for students who want to apply their Skills & Drills work, refine movement patterns, and develop confidence in their inversions.
THURSDAY / Strength & Mobility Lab
Strength & Mobility Lab is a functional, yoga-informed session for building the body and nervous system capacity to support handstands.
This class blends mobility, functional strength, and conditioning exercises designed for long-term resilience. Expect targeted work for wrists, shoulders, core, and the entire kinetic chain, integrated with awareness practices to keep joints, muscles, and connective tissue healthy.
Strength & Mobility Lab is for practitioners who want to develop the physical foundation that makes handstands sustainable, enjoyable, and safe over time.
Denise Payne
Master Yoga Teacher, Denise Payne, has over 40 years of yoga experience. On the mat and teaching large groups worldwide for decades. Her handstand journey has been ongoing for over 20 years. She’s had the gift of relearning them after a serious back injury 7 years ago, and they’re better than ever. Her approach is through the physical and emotional aspects, coordination, the dynamics of movement, and the meditative qualities of a handstand. Her specialty is in building student's confidence, and she believes in the healing power of handstands for every level. When she's not in a handstand, you can find her somewhere out and about with her dogs, Sugar and Gordon.
JOIN US!
FULL PASS
√ Unlimited Zoom Calls
√ Private FB Group
√ 1:1 Coaching Calls
CUSTOM PASS
√ Self Study Resources
√ No FB Group
√ 2 x Coaching Calls / month
FAST PASS
√ Self Study Resources
√ No FB Group
*NEW! DROP IN OPTION
√ Drop-in to any of our classes!
WHAT OUR MEMBERS ARE SAYING
“I thoroughly enjoy the Handstand Lab. The coaching provides clear and detailed instructions. I feel very supported and encouraged which helps boost my confidence. The class is always fun and leaves me looking forward to the next class.” - Nikki
“Great coaching and community that continue to level up my handstand practice.” - Lupe
“I LOVE being in the Handstand Lab. I never thought a "zoom group" could feel this personal and connected. I get to train 4-times a week with my handstand friends as we are patiently led, challenged and inspired by an outstanding teacher!