Headstand

Kneel on mat. Interlace fingers firmly, creating a cup. Place outer edges of wrists and forearms on floor, elbows shoulder-width apart (form an equilateral triangle).

Place crown of head gently on floor, with back of head cradled in cupped hands. Ensure weight is primarily on forearms, NOT neck/head.

Tuck toes, lift knees, walk feet closer to elbows, lifting hips high (like Dolphin legs).

Engage core. Bend one knee towards chest, then the other, finding balance.

Slowly extend legs straight up towards ceiling. Keep core engaged, press forearms actively into floor.

Hold, breathe steadily. To exit, slowly bend knees back to chest, lower feet to floor one at a time with control. Rest in Child's Pose.

Practice near a wall for safety.

Use an experienced spotter.

Enter by tucking knees to chest first.

Practice Tripod Headstand (hands flat, head forms triangle) if preferred, but requires different shoulder/neck awareness.

Crucially, ensure minimal weight is on head by actively pressing forearms down.