Revolved One-Legged Headstand

Instructions

1. 1Begin in a solid headstand with your weight evenly distributed across your forearms and the crown of your head.
2. 2Engage your core and press firmly through your forearms to lift weight off the cervical spine.
3. 3On an exhale, slowly lower your right leg forward to hip height while keeping the left leg vertical.
4. 4Inhale to stabilize, then exhale and rotate your hips to the right, bringing the right leg toward the floor on the right side.
5. 5Keep both legs straight and active, pointing through the feet to maintain full-body engagement.
6. 6Hold for 3-5 breaths, then use your core to return both legs to center before switching sides.

Contraindications & precautions

• ⚠Cervical spine injuries or chronic neck pain — the rotational load amplifies compression on the vertebrae and discs.
• ⚠High blood pressure or glaucoma — sustained inversion increases intracranial and intraocular pressure.
• ⚠Shoulder or wrist instability — the unilateral weight shift destabilizes the shoulder girdle and can provoke impingement.