Side Headstand

Instructions

1. 1Establish a firm Headstand with both legs vertical, core braced, and weight evenly distributed across the forearms and crown.
2. 2On an exhale, lower both legs together sideways, pivoting from the hips while keeping the torso long.
3. 3Continue lowering until the legs are parallel to the floor, forming a right angle at the hip.
4. 4Press actively through both heels and keep the inner thighs together to stabilize the legs as one unit.
5. 5Maintain the pelvis in line with the head, resisting any collapse toward the lowered side.
6. 6Hold for 3-5 breaths, then inhale to draw both legs back to the vertical center before switching sides.

Contraindications & precautions

• ⚠Neck injury, cervical instability, or disc pathology — the inverted load on the cervical spine is contraindicated in all headstand variations.
• ⚠High blood pressure, heart conditions, or glaucoma — inversion raises intracranial and intraocular pressure significantly.
• ⚠Core weakness or beginner practice — this advanced variation requires mastery of a stable unsupported headstand before attempting.