Headstand Can Be Tricky. These 5 Poses Mimic Its Effects.

Headstand is among the most visually striking poses in yoga. Yet when practiced incorrectly or in haste, it can also be one of the riskiest. Although some teachers label any hesitancy to practice the iconic inversion “fear-based,” the reality is that unless you’re teaching or practicing in a small group, it can be incredibly challenging to ensure that everyone (including you) is coming into the pose safely. And incorrect alignment—think weak arms and shoulders, a core that’s not engaged, and improper hip alignment—can result in strain to the low back and cervical spine.

Of course, Headstand can be taught safely. If proper foundations are put in place, props are available, and there’s enough attention to go around, accessing Headstand in a class environment can be exciting and empowering. But in many standard classes, that expectation just isn’t realistic. “When the risks outweigh the rewards, it’s very simple…I don’t teach it,” writes instructor Danni Ibarra in an Instagram post highlighting a variation that uses three blocks to protect the neck from undue strain. “I’ve seen too many students throw themselves upside down before their bodies were ready.”

Watching other students access this challenging inversion can also propel others into the shape (or some version of it) without proper prep. Which is why it can be helpful to know poses that provide similar benefits that you can teach or take in class. Whether you’re gearing up to move mindfully into Headstand or opting out in favor of slightly safer shapes, the following poses offer similar benefits for the body and some of the same advantages for the mind.

5 Poses That Offer Some Benefits of Headstand

Bring your forearms, core, focus, and more online with these Headstand-adjacent postures.

1. Forearm Plank

A fully engaged core is essential in Headstand as strong abdominal, oblique, and back muscles protecting the spine from hyperextension. Spending 30 seconds to 1 minute in Forearm Plank can help build necessary strength throughout your core as well as your arms and shoulders, which are another crucial element of Headstand prep.

2. Dolphin Pose

Dolphin Pose is a common precursor to Headstand—and for good reason. The shape that the arms take in Dolphin—forearms flat and framing the head—echo the foundation of Headstand and allow the body to get to become familiar with the unfamiliar posture without the tricky balancing part. You’re also building strength in the upper body, meaning that if and when you choose to get those legs up, you’ll have support.

3. Eagle Pose

Much of Headstand’s challenging nature comes down to psychological readiness. Going upside down can be scary, causing some students to refrain from trying and others to push too far too fast. Eagle Pose is a great option for honing focus and mental calm while engaging through the entire body as the balance and twisting elements call for your full attention.

4. Boat Pose

Another familiar challenge, Boat Pose lengthens the spine while compressing the core, which is also crucial for proper alignment in inversions such as Headstand. As a bonus, the subtle balancing element also asks that you stay mentally engaged.

5. Legs Up the Wall

Inversions do a lot for the mind. Getting your head below your heart calms the mind and nervous system while boosting circulation and encouraging restoration. So if the upside-down effects are what you’re after, Legs Up the Wall can provide exactly that while you ponder the eventuality of Headstand (or not).