26/04/2026
Want to learn headstand without fear? Try this step-by-step progression.
1- start with Dolphin Pose
Purpose: shoulder + core foundation
Forearms on the ground, hips lifted (like Downward Dog on forearms)
Builds shoulder stability (very important for headstand)
Teaches you how to bear weight on forearms instead of neck
Key cue: Push the floor away and keep shoulders active (don’t collapse).
2. Forearm Plank
Purpose: straight-line strength
Body in one line from head to heels
Trains core, shoulder endurance, and spinal alignment
Helps you stop “banana-shaped” headstands later
Key cue: Tuck ribs in, squeeze glutes, don’t sag hips.
3. Downward Dog
Purpose: mobility + inversion prep
Hands and feet on ground, hips high
Opens shoulders, hamstrings, and upper back
Teaches partial inversion without pressure on head
Key cue: Keep spine long, heels reaching down.
4. Rabbit Pose
Purpose: neck awareness + controlled rounding
Kneeling, grabbing heels, gently placing top of head down
Gives gentle exposure to head pressure
Prepares neck for tripod variation
Key cue: Very light pressure on head—don’t force weight.
5. Tripod Headstand
Purpose: stability with 3-point base
Head + two hands form a triangle base
Easier balance than forearm headstand for many beginners
Builds confidence in being fully inverted
Key cue: Most weight should still be in hands, not head.
6. Headstand (Sirsasana)
Purpose: full inversion mastery
Forearms support body, head lightly touches mat
Legs rise vertically when balance is stable
Requires strong shoulders + core control
Key cue: Think “forearms press, head is just a guide”.
