Top 10 Mistakes to Avoid in Headstand (And How to Finally Get Upside Down!)
The headstand, or Sirsasana, is one of yoga’s most empowering postures. It improves blood flow, builds core strength, and teaches you to focus. But without awareness, many yogis make mistakes that prevent safe practice. Below are the top 10 mistakes to avoid in headstand and mindful tips to fix them.
1. Placing Too Much Weight on Your Head
Your neck is delicate, and putting the entire body’s weight on it can cause serious strain.
Mindful Fix: Keep most of the weight in your forearms and shoulders.
2. Skipping Core Engagement
Without a strong core, balancing becomes wobbly and unsafe.
Mindful Fix: Draw your belly in and activate your pelvic floor.
3. Kicking Up With Force
Kicking with momentum often leads to falling backward or sideways.
Mindful Fix: Lift slowly with control, not with a jump.
4. Ignoring Shoulder Engagement
Passive shoulders put stress on the neck and spine.
Mindful Fix: Push the floor away with your forearms and keep your upper back active.
5. Holding Your Breath
Breath-holding creates tension and imbalance.
Mindful Fix: Breathe slowly, inhaling to lengthen and exhaling to stabilize.
6. Rushing Into the Pose Without Prep
Skipping warm-ups makes the pose harder and unsafe.
Mindful Fix: Prep with Dolphin, Forearm Plank, and Downward Dog first.
7. Practicing Without Support
Going to the middle of the room too early increases fear and risk.
Mindful Fix: Use a wall or spotter until you feel stable.
8. Neglecting Alignment
Improper elbow, forearm, or head placement destabilizes the pose.
Mindful Fix: Keep elbows shoulder-width apart and forearms pressing firmly.
9. Forgetting to Exit Safely
Many yogis drop out of headstand quickly, risking falls.
Mindful Fix: Lower one leg at a time with control, keeping your core engaged.
10. Practicing Too Long
Overstaying in headstand can cause dizziness or neck strain.
Mindful Fix: Start with 10–15 seconds, and gradually build up.
🌱 Quick Self-Check: Are You Ready for Headstand?
- Can you hold Dolphin Pose for 30–60 seconds? ✅
- Can you engage your core while breathing deeply? ✅
- Can you balance in tripod prep without collapsing? ✅
- Do you feel calm about going upside down? ✅
🎮 Mindful Yoga Game: Balance or Bust!
Try this focus game before attempting headstand:
- Stand tall in Mountain Pose.
- Close your eyes and lift one foot.
- Hold balance for 30 seconds without wobbling.
- If you lose balance, reset and notice your thoughts.
If you can do this calmly, you’re mentally ready for inversions.