Headstand

Core, Neck, Shoulders, TricepsBodyweight

An inverted balance element that builds core control, shoulder stability, and body tension. Because it puts axial load on the spine, strict technique and body control are essential.

How to do it

1Kneel down, place your forearms on the floor, and interlock your fingers to form a sturdy tripod base.

2Set the crown of your head on the floor between your hands, resting the back of your head against your clasped fingers.

3Lift your hips, straighten your legs, and walk your feet toward your head until your hips stack over your shoulders.

4Smoothly float your feet off the floor and extend your legs straight up into a vertical line.

5Stay balanced by driving your forearms into the floor and keeping your core tightly braced.

6To exit, bend at your hips and lower your feet back to the floor with control.

Common mistakes

Dumping all your weight onto your head and neck, creating dangerous cervical strain.

Kicking up aggressively instead of floating up, leading to loss of control and falling over.

Overarching your lower back, breaking your straight line and disengaging your core.

Breathing

Maintain calm, deep breathing throughout the hold. Never hold your breath to prevent blood pressure spikes.

Make it harder or easier

To make it easier, practice against a wall for safety and support.

To make it harder, slowly lower and raise your straight legs without touching the wall.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.