Headstand: From Tripod to Full Balance with a Spotter

A headstand progression starting from the tripod (head and hands in a triangle). It teaches a stable inverted balance and why the weight should never land on the neck.

How to play

1. Explain the triangle: mark three points on the mat with tape; the forehead goes in front, between the hands (4 min).
2. Tripod with knees resting on the elbows for 5–10 seconds, with a partner watching from the side (6 min).
3. Hip lift: from the tripod, raise the hips and then bring the legs up tucked, not straight yet (6 min).
4. Full headstand with a spotter holding the hips or thighs; come down tucked, the same way you went up (8 min).
5. Safe exit and reflection: everyone practices a bail-out roll with chin to chest and writes down how long they held and where they felt the weight (6 min).

Rules

• The weight goes on the hands; the head only rests, it never carries everything.
• No kicking up with momentum.
• If your neck bothers you, come down and go back to the knees-on-elbows tripod.
• Bail-out rolls only with chin tucked and only on a mat.

Variations

Adaptations

• Neck injury, high blood pressure or eye conditions: no inversion; do planks and hand-support work and serve as observer.
• Blind or low-vision students: mark the triangle with raised tape so it can be found by touch.
• Nervous students: work with their back to a wall for a reference.

Learning goals

• Build a stable inverted balance.
• Distribute weight safely between hands and head.
• Use a safe exit.

Equipment for a class of 25

• mats: 10
• masking tape: 1

Teacher tip

Ask about neck injuries or eye pressure issues before the lesson. The classic mistake is lining the head up with the hands: tape on the mat fixes it on the first try.

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