Directions for Standing on Your Head

For many individuals, learning how to perform a headstand is a basic rite of passage during childhood. Unfortunately, as you become older -- and more cautious -- the skills associated with performing a headstand become less familiar. To ensure optimal results when standing on your head, consider the use of supportive padding, such as a yoga mat. With a little luck, you'll be performing a headstand with no trouble at all.

  1. Create a Base of Support

    • To ensure optimal results when performing a headstand, you will need to establish a safe and effective base of support. Place a folded blanket or yoga mat on the floor to provide cushioning and prevent excessive pressure on the wrists and elbows. Lace your fingers together and position your forearms on the ground, with the elbows about a shoulder-width distance apart. Remember that despite the name of the exercise, you will not actually be using your head for support when performing the maneuver -- instead, the crown of the head will just touch the ground, with the forearms absorbing most of the pressure.

    Lift Your Legs

    • Once your upper body is in position, lift your feet off the ground and kick them into the air to complete the headstand. To perform this task, the American Council on Exercise states that you will need to engage the muscles of the core -- especially the abdominals -- as well as the quadriceps, hamstrings and gluteal muscles. Individuals who experience difficulty when it comes to lifting their legs off the ground may need to increase muscle strength by participating in a resistance-training routine. Squats, lunges and deadlifts can also promote greater lower-body muscle strength, reports the American College of Sports Medicine. Situps, reverse situps and planks are effective at strengthening the muscles of the core.

    Hold It

    • Holding a headstand can sometimes be more challenging than actually getting in position, says ACE. To ensure optimal results during this process, focus on a spot a few feet in front of your body. Contracting the abdominal muscles and those of the lower back can also be useful when it comes to maintaining balance while in a headstand, notes ACE. Taking slow, deep and controlled breaths and listening to your body are also important for those who want to ensure optimal results in the performance of a headstand.

    Safety First

    • When performed incorrectly, standing on your head can be quite dangerous -- and in some cases, could even result in permanent injury or disfigurement, reports ACSM. Be sure to check with your doctor before trying a headstand to ensure that you are healthy enough for the activity. For optimal results, consider performing a headstand under the supervision of a certified yoga instructor, physical therapist or exercise physiologist. After you master the basic technique, you'll be able to perform the movement at home.