How to do Headstand Prep (Salamba Sirsasana (prep))

Set the Base

Kneel and place your forearms on the mat, elbows shoulder-width apart. Interlace your fingers to make a firm cup with the hands.

Place the Head

Place the crown of your head on the floor, with the back of the head snug against your clasped hands.

Press Down

Press firmly through the forearms and lift your shoulders away from the floor, so very little weight rests on the head.

Lift the Hips

Tuck your toes, straighten your legs and lift your hips high.

Walk In and Stop

Walk your feet in towards your face until your hips are high over your shoulders, keeping both feet on the floor. Do not kick up. Hold for 30–60 seconds, breathing steadily, then lower your knees and rest in Child's Pose.

✅ Benefits

Strengthens the shoulders, arms and upper back
Builds the alignment needed for a safe headstand
Stretches the hamstrings
Builds core awareness

🌿 Wellness Support

May help build confidence before full inversions
Many people find it calming and focusing

⚠️ Precautions

Stop at once if you feel pain or pressure in the neck, head or eyes
Practise near a wall or with a teacher first
Keep most of your weight in the forearms, not the head
Stay at the prep — do not kick up into a headstand

🩺 Check With a Healthcare Professional First If You Have

A neck or spine injury
High blood pressure or a heart condition
Glaucoma, a detached retina or other eye conditions
Pregnancy — do not start inversions; check with your doctor or midwife

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