What is Headstand?
A headstand is an inverted bodyweight pose balancing on the crown of the head with forearm support. It primarily targets the core, shoulders, triceps and neck stabilizers. Difficulty: Easy — suitable for beginners using wall support and gradual hold progression.
How to Do Headstand
- Forearm base: Kneel and place forearms on the mat, hands clasped to form a triangle; press down and engage shoulders to create a stable support.
- Position head: Set the crown of your head in the center of the forearm triangle, lightly cradled by hands—avoid bearing full weight on the skull.
- Lift hips: Tuck toes and lift hips toward the ceiling, straightening the spine. Use leg momentum while maintaining strong shoulder engagement and steady breathing.
- Tuck and balance: Bend knees and slowly bring them toward your chest, finding balance before fully extending. Keep core tight and weight distributed between head and forearms.
- Extend legs: When stable, slowly straighten legs upward, aligning hips over shoulders. Focus on core control and even weight through forearms and shoulders.
- Controlled exit: Lower legs with control back to a tucked position, then gently return feet to the floor and sit back into child's pose to release neck.
Muscle Groups
Triceps, Core, Shoulders, Trapezius, Forearm
Description
Begin in a kneeling position with your forearms on the ground and hands clasped, forming a triangle. Place the crown of your head in the center of the triangle, cradled by your hands. Lift your hips toward the ceiling, straightening your legs and aligning them with your torso. Engage your core muscles to maintain a straight line from head to heels. Find your balance, distributing weight evenly between your head and forearms. Hold the headstand position, breathing steadily and maintaining control. To exit, lower your legs with control, returning to the starting kneeling position.Tips:
Start near a wall for support as you learn.
Gradually increase hold duration as strength and balance improve.
Avoid putting excessive pressure on your head and neck; focus on distributing weight through your arms and shoulders.
Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of practicing headstands?
Headstands improve core strength, shoulder and forearm stability, balance and body awareness. They can enhance blood circulation to the upper body and improve posture when practiced safely, with gradual progression and correct alignment to avoid neck strain.
What common mistakes should I avoid doing a headstand?
Avoid placing excessive weight on the skull, collapsing the shoulders, overarching the lower back, and kicking up aggressively. Common mistakes include weak core engagement and poor alignment—use forearm support, wall assistance, and progress slowly to reduce neck injury risk.
How can I progress to a full headstand or alternatives if I can't do it?
Progress by practicing tripod or supported headstands near a wall, increasing hold time, and building shoulder and core strength with dolphin poses and plank variations. Alternatives include wall-supported headstand, forearm stand prep, or shoulder stands if head pressure is an issue.