How To Do the Headstand Pose

  • December 5, 2007
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joekulak from Joe Kulak (and 10 others)

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Learn how to do the headstand pose correctly with these instructions.

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket
  • A wall
  • A qualified yoga instructor's supervision

Do not attempt this pose if you have high blood pressure, are pregnant, have glaucoma or similar eye problems, or have a neck injury.

Warm up your neck and shoulders by doing other yoga poses first, like the Cat Cow, Cobra, and Bridge poses.

How To Do the Headstand Pose: Get on hands & knees

Step 1: Get on hands & knees

Begin on your hands and knees.

To help stabilize yourself, face a wall with your hands about 6 inches away from it.

How To Do the Headstand Pose: Lower forearms

Step 2: Lower forearms

Lower your forearms onto the floor in front of you with your elbows shoulder distance apart.

How To Do the Headstand Pose: Interlock fingers

Step 3: Interlock fingers

Interlock your fingers so that your forearms form a triangle.

How To Do the Headstand Pose: Plant crown on mat

Step 4: Plant crown on mat

Plant the crown of your head on the mat with your palms cupped around the back of your head.

How To Do the Headstand Pose: Straighten legs & raise hips

Step 5: Straighten legs & raise hips

Straighten your legs, raising your hips up so your body forms an inverted V.

How To Do the Headstand Pose: Walk feet toward body

Step 6: Walk feet toward body

Walk your feet toward your body, straightening your back and keeping your weight on your elbows.

How To Do the Headstand Pose: Lift up feet

Step 7: Lift up feet

Slowly bend your knees and lift—try not to kick or jump—your feet straight up off the mat.

You should be able to hold this pose comfortably for about 30 seconds before attempting do the full Headstand Pose.

How To Do the Headstand Pose: Align body

Step 8: Align body

Lift your legs straight up so your entire body forms a straight line and there is perfect alignment between your hips, torso, neck, head and shoulders.

How To Do the Headstand Pose: Press against mat

Step 9: Press against mat

Press against the mat with your forearms to protect your neck, which should not be bearing your body weight.

How To Do the Headstand Pose: Hold pose

Step 10: Hold pose

Hold the pose for several relaxed breaths.

As you become more comfortable with this pose, extend its duration to a few minutes.

How To Do the Headstand Pose: Release pose

Step 11: Release pose

Release the pose before you become too tired, slowly coming down the way you came up.

An Austrian yoga devotee recently performed a headstand for 15 minutes straight—on the roof of a moving car.

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