How to Begin Doing a Headstand

The headstand can be such an intimidating pose, but if you break down the pose and have some patience, it can be a pose that grows organically with your practice! 




Step One: Ready yourself into your prep pose for headstand (table top, then clasp hands and lower head to meet your hands). Lift your hips up into something of a Downward Facing Dog. Continue to walk your feet towards your hands until you begin to feel your weight shift onto your head. (If you are not accustomed to the sensation of being upside and/or taking weight on your head, feel free to stay here for a few breaths before lowering into Child's Pose until you feel more comfortable.) To prevent yourself from collapsing onto your neck while you adjust to headstand, press firmly into your mat through your forearms. Hold for 5 deep breaths. If you feel comfortable advancing from here, proceed to step 2; if not, try to hold this pose for 5 deep breaths (or less if you feel uncomfortable), then sink into Child's Pose.


Step Two: From here, bring one leg into your chest, hold for a 3-5 breaths. 

Step Three: Lower your leg back down, then lift and tuck the opposite leg into your chest. Hold for 3-5 breaths. If you feel comfortable advancing from here, advance to step 4, if not, lower your leg down and sink into a Child's Pose.


Step Four: Begin to pull your hips over your shoulders until your toes leave the ground, allowing you to tuck both of your legs into your chest. Hold here for 5 breaths. If you feel comfortable advancing from here, advance to step 5, if not, lower your leg down and sink into a Child's Pose. 

Step Five: Alternate lifting your knees a few inches towards the ceiling and back down to further strengthen your core. If you feel strong, stable, and comfortable at this point and wish to advance, extend your legs straight up into Bound Headstand, hold for at least 5 deep breaths, then lower into Child's Pose. If not, release into Child's Pose after completing 3-5 rounds of raising and lowering your knees.
 

As always, listen to your body and do not push it past its limits. The headstand is a challenging pose that takes time to perfect, and it is completely normal for some days to be better than others. The most important thing to do is stay safe, stay in control, and never advance before feeling comfortable and confident. All things come with (safe) practice!