Home/core/Headstand

Headstand

Difficulty: ⭐⭐⭐ Advancedcore

Home Setup

Practice against a wall in a corner for maximum stability, using a folded blanket or towel under your head for cushioning and comfort

Wall or cornerFolded blanket or towelYoga mat or carpet

💡 Pro tip: Place your mat perpendicular to the wall so your heels can touch it when inverted, providing a safety reference point

Gym Setup

Yoga mat against a clear wall space with adequate overhead clearance

Safety: Ensure at least 3 feet of clearance around you and avoid if you have neck injuries, high blood pressure, or glaucoma

💪 Muscles Worked

CoreShouldersUpper backForearmsHip flexors

⭐ Why This Exercise?

Headstand is considered the king of yoga poses, improving circulation by reversing blood flow, building tremendous core and shoulder strength, and developing balance and body awareness. This inversion also calms the nervous system, improves focus and concentration, and strengthens the entire posterior chain while decompressing the spine.

Make It Easier

Regressions for building up strength

1. Dolphin Pose

yoga mat

Builds shoulder and core strength in similar position without inversion

2. Supported Headstand Prep (Knees on Elbows)

yoga mat + wall

Allows you to experience weight distribution on head and forearms with feet still grounded

3. Wall-Supported Headstand with Bent Knees

yoga mat + wall

Reduces balance requirements and allows gradual strength building while partially inverted

Make It Harder

Progressions for advanced athletes

1. Freestanding Headstand

yoga mat

Removes wall support, requiring greater balance, core control, and proprioception

2. Headstand with Leg Variations

yoga mat

Adding eagle legs, splits, or lotus increases balance challenge and hip flexibility demands

3. Headstand Press-Up

yoga mat

Pressing into headstand from pike position with straight legs requires exceptional core and hip flexor strength

↕️ Similar Movements

Forearm Stand
Similar inversion with weight distributed differently, removing pressure from head
Handstand
More advanced inversion requiring greater shoulder strength and wrist stability
Shoulder Stand
Complementary inversion that balances headstand practice with less neck compression
Tripod Headstand
Alternative headstand variation using hands flat instead of forearms for base
Crow Pose
Builds arm balance and core strength that translates to inversion practice

Form Checklist

✓Create a stable tripod base with crown of head and forearms forming equilateral triangle
✓Engage shoulders by pressing forearms down and drawing shoulder blades down the back
✓Stack hips over shoulders and feet over hips, creating one straight line from head to toes
✓Keep core engaged and ribs drawn in to prevent arching the lower back
✓Breathe steadily and gaze forward between your hands to maintain balance

Common Mistakes

  • •Placing weight on forehead or back of head instead of crown, causing neck strain
  • •Collapsing through shoulders and allowing elbows to splay wide, losing stability
  • •Arching the lower back and letting ribs flare instead of maintaining core engagement
  • •Kicking up aggressively instead of using controlled core strength to lift legs
  • •Holding breath or tensing unnecessarily instead of breathing smoothly

📈 When to Progress

Hold a wall-supported headstand with straight legs for 60 seconds with steady breathing, demonstrate ability to lift into position with control (not momentum), and can balance briefly without touching the wall when attempting to come away from it