Also known as: sirsasana, yoga sirsasana, crown pose, inversion pose, forearm-supported inversion

What is Headstand?

A headstand is an inverted balance where you support your body on the crown of your head and forearms while lifting the legs overhead. It primarily targets the core, shoulders, triceps and forearms. Difficulty: easy - practice near a wall and build hold time gradually for safety and control.

How to Do Headstand

  1. Forearm Triangle: Kneel and place forearms on the floor, clasping hands to form a stable triangle for the crown of your head to rest inside.
  2. Place Head: Gently lower the crown of your head into the hand triangle, keeping neck long and eyes focused slightly forward to avoid chin tucking.
  3. Lift Hips: Tuck toes and lift hips, walking feet closer to head until hips stack over shoulders; engage core to control the ascent.
  4. Straighten Legs: Once balanced, slowly straighten legs overhead while squeezing glutes and keeping shoulders active to distribute weight through forearms.
  5. Exit Carefully: Lower legs with control back to tucked position, then gently return feet to the floor and rest in child's pose if needed.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of practicing a headstand?

A headstand builds core stability, shoulder strength and balance while improving proprioception and upper body endurance. It can aid posture and circulation when performed safely. Avoid if you have high blood pressure, neck issues or pregnancy; consult a professional.

What common mistakes should I avoid when doing a headstand?

Common mistakes include placing too much weight on the head, collapsing the shoulders, arching the lower back, and kicking up forcefully. Focus on forearm support, shoulder engagement and core tension. Practice near a wall and progress gradually to reduce injury risk.

How can I progress to a full headstand or regress if I can't?

Progress by practicing wall-assisted holds, tuck-ups and controlled leg lifts, and increase hold time gradually. Regress with tripod prep, dolphin pose, or supported inversions. Strengthen shoulders, triceps and core with planks, shoulder taps and hollow holds to build stability.