Headstand

Explanatory Video

Description

Start by placing your hands shoulder-width apart and the top of your head on the floor, forming an equilateral triangle (tripod position). Keep your forearms vertical and elbows tucked in. Engage your core as you walk your feet toward your head and lift your hips over your shoulders. Slowly extend your legs upward, maintaining a straight line from head to toe. Distribute weight evenly between your hands and the top of your head to protect the neck.

Difficulty & Category

Beginner
Isometric

Affected Muscles

Rectus Abdominis
Erector Spinae
Deltoid (Anterior)
Trapezius (Upper)
Obliques (External)

Body Areas

Core
Back
Shoulders

Equipment

Other

Similar Exercises

The forearm stand, also known as Pincha Mayurasana, is an inversion that focuses on shoulder strength, stability, and core control. To perform it, place your forearms on the ground, shoulder-width apart and parallel. Distribute your weight evenly across your palms and forearms. Walk your feet toward your elbows, lifting your hips high into a 'Dolphin' position. Engage your core and kick or press up into a vertical position. Ensure your shoulders are stacked directly over your elbows and actively push into the ground to avoid sinking into the joint. Keep your legs squeezed together and your core tight to maintain a straight line and prevent excessive arching in the lower back.
Isometric
Intermediate
Skill
Headstand Legraises is an advanced exercise that combines balance, strength, and control. Begin by positioning yourself in a headstand, ensuring your head and hands form a stable tripod base. Engage your core and glutes to maintain balance. From this position, slowly lower your legs towards the ground, keeping them straight and controlled. Once your legs are parallel to the ground, raise them back to the starting position. Focus on maintaining a steady breathing pattern and keeping your body aligned throughout the movement.
Dynamic
Intermediate
Start in a tucked position on the parallettes or floor. Lean forward, placing your shoulders on the bars (or ground) while keeping your elbows tucked. Slowly lift your hips over your shoulders and extend your legs vertically. Maintain a tight core and engage your glutes to keep the body in a straight line. Focus on balance and controlled breathing.
Isometric
Intermediate
Skill