Yoga
Yoga Headstand Bench Pose
Yoga Headstand Bench Pose is an inversion with your shoulders supported on a padded bench and your head hanging freely. It challenges balance, shoulder stability, and core control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 45 sec
How to do it
- Place your shoulders evenly on the pads with your head hanging through the center opening.
- Grip the designated handles firmly.
- Walk your feet toward the bench until your hips are above your shoulders.
- Draw your knees toward your chest, lifting your feet into a tucked balance.
- Extend your legs upward until your ankles align over your hips.
- Hold the inverted position with your weight supported through your shoulders.
- Lower your feet gently to the floor with your knees bent.
- Raise your torso slowly after a brief pause with your feet grounded.
Form cues
- Keep your ribs drawn in.
- Reach upward through your heels.
- Breathe steadily throughout the hold.
Common mistakes
- Kicking into positionUse a controlled tuck rather than momentum; stay with preparation work if you cannot lift smoothly.
- Head pressing against the benchReturn to the floor to adjust your shoulder placement so your head and neck have clearance.
- Looking around while invertedKeep your gaze steady without turning your neck.
Safety
Losing balance or tipping the bench can cause a fall onto your head, neck, or shoulders. Fatigue and poor positioning can also concentrate pressure on your shoulders or neck.
- Use a purpose-built inversion bench within its weight limit, following its placement instructions on a firm, nonslip surface.
- Clear the surrounding area of furniture and hard objects.
- Have an experienced hands-on spotter assist while you learn.
- End the hold if your grip weakens or you feel pain, dizziness, or unusual head pressure.
Get advice from a physiotherapist or doctor before attempting this inversion if you have neck or shoulder problems, glaucoma, uncontrolled high blood pressure, or recurring dizziness.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Headstand Bench
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 5–15 seconds
- Rest
- 45 sec
Begin with short holds only once you can enter and exit under control.