If you are a complete beginner to doing headstands, you can place your mat up against the base of a wall and practice your headstand with the support of the wall. [2] X Research source Practicing your headstand against a wall will help you figure out the different areas in your body that you need to flex and balance to hold a headstand. [3] X Research source
You hands should be lined up with your shoulders, and your knees should be lined up with your hips. [4] X Research source Bend and bring your elbows to rest down on the mat.
Change your head positioning as necessary until you find a comfortable position. You should always aim to rest on your crown, with your hands supporting the back of your head so you don’t strain your neck.
This movement will lift your shoulders over your ears as your spine aligns straight. [11] X Research source Keep your wrists, hands, forearms, and elbows strong and rooted into the mat. [12] X Research source You might feel like you are going to fall over like you would in a somersault. However, if you are practicing against a wall, the wall will support you and help you gain control so you can find balance.
If you are practicing on a wall, you can flex your hips to bring your bent knees up, and place your feet on the wall. [15] X Research source [16] X Research source
From here, touch both of your toes back onto your mat, slide your feet back, and transition into a stretch also known as a “child’s pose. ”[19] X Research source Shift your buttocks over the heels of your feet, and extend your arms straight out in front of you while keeping your hands on the floor. [20] X Research source Hold this stretch for at least a minute so your body can slowly adjust its blood flow. Consider doing a few neck rolls in different directions to relieve any tension in your neck. [21] X Research source
If you are not confident enough to practice your headstand freely, you can place your mat up against the base of a wall. [23] X Research source Anyone who has never attempted a headstand should first practice against a wall. Practicing against a wall will help you find the initial balance and strength needed to hold a free form headstand.
Adjust your head positioning until you find comfort and stability. You don’t want to put too much strain on your head and neck by having your forehead resting on the mat.
Your body should look like an upside down ‘V’.
You will start to feel less weight from your legs as you walk up toward your body. This is where tight core muscles come in. Your core muscles are going to lift your legs up and hold your body in the headstand position.
Check your body alignment by saying your name. If you’re aligned, you should be able to say it clearly, how you normally speak. If you can’t speak like you normally do, you may not be aligned correctly, and should come out of the headstand. [34] X Research source If you are practicing against a wall, place your first lifted leg against the wall. As you find balance, lift your other leg up to meet your extended leg. The wall will give you support as you gain stability.
When you completely back on the mat with your head still resting between your hands, straighten out your arms shift your buttocks back to rest on top of your heels. Extend and stretch your upper body to relax and allow the blood in your body to circulate away from your head. In yoga, this is sometimes called a “child’s pose. ”[36] X Research source Try and hold this for about a minute so your body can readjust and relax. Consider doing some soft neck rolls after performing a headstand. [37] X Research source This can help prevent stiffness and tension after performing a headstand. If you stand up too quickly after a headstand, you could experience lightheadedness, and even faint. [38] X Research source
