Headstand

The forearms and the outer edges of the hands should be doing the majority of the weight-bearing work here, with the head contributing only a small, stabilizing amount of contact. Students who've learned this pose primarily as "balancing on your head" are usually carrying more cervical load than the pose actually requires, which is where most of the real risk in this pose comes from.

To find a stable, controlled inversion with the majority of the weight distributed through the forearms, the head contributing only light, stabilizing contact.

1. 1Kneel and interlace the fingers, forearms on the floor, elbows roughly shoulder-width apart.
2. 2Place the crown of the head on the floor, the back of the head cradled by the interlaced hands.
3. 3Walk the feet in, lifting the hips, and begin pressing down actively through the forearms.
4. 4With the core engaged, lift one leg at a time, or hop both legs up together with control, working toward a straight vertical line.
5. 5Keep pressing down through the forearms throughout, the head staying light.
6. 6Hold, breathing steadily, then come down with the same control used to enter.

Instead of searching for the “correct” position, notice:

• •Weight distributed predominantly through the forearms, the head bearing only light, stabilizing contact.
• •Shoulders stacked over the elbows, core engaged to support the vertical line.
• •Legs extend straight up, active rather than passively hanging.

Steady breath throughout, since a held breath here often signals gripping through the neck and shoulders rather than the distributed strength the pose depends on.

The weight distribution between the forearms and the head is the single most important thing to observe here, more than the shape of the legs or the height of the lift. A student pressing actively through the forearms, head light, is in a fundamentally safer position than one balancing primarily on the crown of the head, even if the visible shape looks similar.

Reflect after practising:

• •This pose is not appropriate if you have a neck injury or condition, high blood pressure, glaucoma or other eye conditions, or if you're pregnant. If any of those apply to you, skip this pose.
• •If you feel your neck bearing significant weight, that's the signal to press more actively through your forearms, not to push through the sensation.

Rather than mistakes, you may notice:

• •Build forearm and shoulder strength extensively through Dolphin Pose and Forearm Stand preparation before attempting the full weight-bearing position against the head at all.

• •Practicing against a wall for additional support and confidence while building the necessary strength.
• •Dolphin Pose as a complete substitute that builds the same shoulder strength without any head-loading at all.

• ✓Lower the legs down with the same control used to lift them, resting in Child's Pose afterward.