Headstand preparation with a teacher

Setup

1. Mats with the short end against a clear wall, an arm's length apart; a block and a strap per student. A small group lets the teacher check everyone.
2. This drill is preparation only. A full headstand (Sirsasana) is learned in person with a qualified teacher, and never with weight crushing the neck.
3. People who should avoid inversions or check with a health professional first: high blood pressure, glaucoma or other eye conditions, neck or shoulder problems, a heart condition, or pregnancy without specialist advice. They do the non-inverted options throughout.

How it runs

1. Warm-up, 4 minutes: shoulder rolls, cat-cow (Marjaryasana–Bitilasana) and thread the needle each side, breathing slowly through the nose.
2. Forearm set-up: kneel, hold opposite elbows to measure shoulder-width, place the forearms down there, then interlace the fingers with the little fingers tucked in. Press the forearms and wrists down and feel the shoulders lift away from the ears. The head stays off the floor.
3. Dolphin (Ardha Pincha Mayurasana) on that forearm base, three rounds of five breaths, knees bent as needed. Add six slow dolphin push-ups: chin forward past the hands on the inhale, hips back on the exhale.
4. Core: boat pose (Navasana) three holds of five breaths, knees bent or straight, then forearm plank with one knee drawing towards the chest, six each side. These build the control headstand relies on.
5. At the wall: dolphin on the interlaced forearm base with the knuckles near the wall. Walk the feet in until the hips move towards the shoulders and lift one leg, three breaths a side. Head stays off the floor.
6. One-to-one check: the teacher visits each student in turn to look at the forearm base, the shoulder lift and the breath, and gives feedback on what to keep working on before learning headstand in person.
7. Rest in child's pose (Balasana), then lie on the back for a minute.

Coaching points

• Shoulder-width elbows and a firm forearm base before anything else.
• Shoulders lift away from the ears; the arms carry the load.
• The core keeps the back from sagging or arching as the hips lift.
• Steady nasal breathing; strain or a rush of pressure in the head means come down.

Common mistakes

• Elbows sliding wide, which drops the shoulders.
• Putting the head down to take weight off the arms.
• Hurrying the wall work before the dolphin hold is steady.
• Trying to kick up at home without a teacher.