Supported Headstand

Instructions

1. 1Kneel on the floor and interlace your fingers firmly, placing your forearms shoulder-width apart on the mat.
2. 2Set the crown of your head on the mat, cradled by your cupped hands, so the back of the skull rests against the palms.
3. 3Tuck your toes, lift your knees, and walk your feet toward your elbows until your hips stack over your shoulders.
4. 4Engage your core and press firmly through your forearms to lift the majority of your weight off your head.
5. 5Exhale and slowly draw both knees into your chest, then extend your legs straight up toward the ceiling.
6. 6Hold for 5-30 breaths, pressing actively through your heels and keeping your shoulders away from your ears.
7. 7To come down, lower both legs together with control, rest in Child's Pose for at least 30 seconds.

Contraindications & precautions

• ⚠Neck injury or cervical disc issues — the cervical spine bears direct load in this inversion, making it unsafe to practice without medical clearance.
• ⚠High blood pressure or glaucoma — sustained inversion increases intracranial and intraocular pressure, which can aggravate these conditions.
• ⚠Pregnancy (second and third trimester) — avoid inversions once the belly is present to prevent compression and disorientation.