6 Moves That Will Help You Nail A Headstand

Remi Pyrdol 

To do a headstand you’ll need to build core, back, and shoulder strength. Nina Marchione, creator of the Sculpt and BarreBreak classes at Solace in New York City, created a 30-day plan that will help get you there.

You’ll Need: 10-pound dumbbells, yoga mat

Do: 3 sets, 3 times weekly

1. Overhead Press

Stand with feet shoulder-width apart, holding dumbbells at shoulder height, palms forward. Press weights overhead until biceps are at ears. Slowly return to start for 1 rep. Do 15 reps.

2. Leaning Toe Tap

Start with hands and knees on a yoga mat. Bend elbows 90 degrees as you lower head between hands. Extend legs back, balancing on toes. Lift right leg, then lower, tapping toes to ground, 25 times. Switch sides; repeat.

3. Downward Dog Push-Up

Start in a Downward Dog on a yoga mat. Lower chest to ground, keeping elbows close to ribs. Push through palms back to start for 1 rep. Do 10 reps.

4. Boat Pose

Sit on a yoga mat, knees bent. Lift feet off ground, balancing on butt. Keep spine long as you straighten legs without rounding back, arms straight, palms up. Hold 30 seconds.

5. Plank to Downward Dog

Start in a high plank. Push through palms and lift hips into a Downward Dog. Return to start for 1 rep. Do 10 reps.

6. Wide-Leg Forward Bend

Stand with feet wider than hip-width apart, toes slightly in, fingers interlaced behind you. Keep legs and back straight as you fold forward at hips. Hold 30 seconds, reaching hands to ground and torso between legs.

When you’re ready to try the headstand, here’s how to do it:

“When you set up for a headstand, think of yourself as a triangle,” Marchione says. “Your head is the top; your hands or elbows are the bottom two corners. Keep your body weight distributed to all three points to protect your head and neck and maintain your form.” Start with hands and knees on a yoga mat. Lower head and forearms to mat, shoulders over elbows. Clasp hands at top of head. Push into forearms, lifting shoulders, and pushing head down. Balance on balls of feet, then engage core as you then slowly kick right leg up, followed by left. Hold 30 seconds. 

This article originally appeared in the September 2016 issue of SELF. For more from the September issue, subscribe to SELF and download the digital edition. This full issue is available August 9 on national newsstands.

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