Calisthenics · Yoga
Headstand Pose
Headstand Pose is a supported inversion balanced on your forearms with the crown of your head grounded. It challenges shoulder support, core control, and balance.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 45 sec
How to do it
- Place your forearms on the mat from kneeling, with elbows shoulder-width apart and fingers interlaced.
- Set the crown of your head on the mat, with the back of your head cupped by your hands.
- Lift your hips toward the ceiling with your toes grounded.
- Walk your feet toward your elbows until your hips are above your shoulders.
- Draw your knees toward your chest into a balanced tuck, lifting your feet without momentum.
- Extend your legs upward over your hips.
- Hold the upright position with your legs together.
- Return your feet to the mat through a controlled bent-knee tuck.
Form cues
- Press firmly through your forearms.
- Keep your ribs stacked over your pelvis.
- Breathe steadily without holding your breath.
Common mistakes
- Kicking into the inversionKeep your feet grounded until you can lift into a tuck slowly.
- Elbows spreading apartReset your base if your elbows slide wider than your shoulders.
- Turning your headKeep your head still while it bears weight, coming down before looking around.
Safety
Collapsing through your shoulders increases compression on your neck, even with forearm support. Losing balance can cause a fall onto your head, neck, or back.
- Learn the entry and exit with a qualified yoga instructor before practicing independently.
- Use a firm, nonslip mat near a clear wall, with enough unobstructed space to come down.
- End the hold before your support weakens; come down immediately for neck pain, tingling, dizziness, or visual changes.
- Rest briefly in kneeling after lowering before raising your head or standing.
Choose a non-inverted alternative and seek medical advice first if you have neck problems, glaucoma, uncontrolled high blood pressure, or a condition that makes inversion unsafe.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
Sets and reps
- Sets
- 2–3
- Target
- 5–15 seconds
- Rest
- 45 sec
Use this starting range only once you can enter and exit with control; prioritize a short, stable hold over duration.