How to Do the Headstand Pose
Learn how to do the headstand pose correctly with these instructions.
Up next in How to Do Yoga Poses (57 videos)
Learn all the basic yoga poses -- downward facing dog, lotus, plank, and so on -- so you can get toned and find a little inner calmness, too.
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
Steps
-
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.
-
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.
-
Step 2
Lower forearms
Lower your forearms onto the floor in front of you with your elbows shoulder distance apart.
-
Step 3
Interlock fingers
Interlock your fingers so that your forearms form a triangle.
-
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.
-
Step 5
Straighten legs & raise hips
Straighten your legs, raising your hips up so your body forms an inverted V.
-
Step 6
Walk feet toward body
Walk your feet toward your body, straightening your back and keeping your weight on your elbows.
-
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.
-
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.
-
Step 9
Press against mat
Press against the mat with your forearms to protect your neck, which should not be bearing your body weight.
-
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.
-
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.
