Headstand Preparation Pose I

How to do Headstand Preparation Pose I

1. 1Kneel on your mat, interlace your fingers all the way to the webbing, and place your forearms on the floor shoulder-width apart.
2. 2Nestle the crown of your head onto the mat so the back of your skull rests snugly against your cupped palms.
3. 3Press firmly down through your forearms and wrists to lift your shoulders actively away from your ears.
4. 4Tuck your toes under and straighten your legs to lift your hips high into an inverted V shape.
5. 5Walk your feet steadily inward toward your elbows until your hips begin to stack directly over your shoulders.
6. 6Engage your lower abdomen and draw your front ribs inward to keep your spine neutral and elongated.
7. 7Hold the position while maintaining most of your body weight across your forearms, keeping minimal pressure on the crown of your head.
8. 8Carefully walk your feet back out, lower your knees to the mat, and rest in Child's Pose for several breaths.

Benefits

• Strengthens the serratus anterior and deltoids for robust shoulder stability.
• Develops deep core compression necessary for controlled inversion entries.
• Decompresses the lower spine while lengthening tight hamstrings.
• Conditions the neck muscles to tolerate safe, minimal loading.
• Enhances spatial awareness and proprioception when inverted.
• Builds upper-body muscular endurance and mental focus.

Common mistakes and cues

• Elbows flaring wide

  Keep your elbows pinned directly shoulder-width apart to maintain skeletal support and prevent shoulder strain.

• Dumping weight in the head

  Press aggressively through your forearms so your neck stays long and your cervical spine remains protected.

• Collapsing through the shoulders

  Actively push the floor away to maintain maximum clearance between your shoulders and your ears.

• Rounding the lower back

  Walk your feet forward only as far as you can maintain an open chest and elongated spine.

• Holding the breath

  Keep your inhalations and exhalations smooth to avoid building unnecessary intra-thoracic pressure.

Modifications and props

• Elbow strap

  Loop a yoga strap around your upper arms just above the elbows to prevent your base from widening.

• Block at the base

  Place a yoga block against a wall between your wrists to create a rigid, stable pressing surface.

• Knees bent

  Maintain a soft bend in your knees if tight hamstrings prevent your pelvis from moving toward vertical.

• Wall support

  Practice with your back facing a wall, walking your feet in close to use the wall as a safety boundary.

Cautions

• Cervical spine injuries

  Avoid this pose if you have active neck pain, herniated discs, or past cervical spine trauma.

• High blood pressure or glaucoma

  Skip inverted positions if you have unmanaged hypertension, eye conditions, or detached retina risks.

• Acute shoulder injury

  Do not practice if you are recovering from rotator cuff tears or severe shoulder impingement.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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