Inversions-HeadstandBeginner

Free Hands Headstand

Mukta Hasta Sirsasana

Free Hands Headstand extends the arms forward with palms up, demanding serratus-driven lift and uncompromised focus while balancing on a minimal base.

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How to Perform

1
Start on a blanket, set the crown of the head down, and extend straight arms forward shoulder-width with palms facing up.
2
Press the backs of the wrists into the floor, lifting shoulders as elbows stay locked and strong.
3
Walk feet in until hips align over shoulders, maintaining steady engagement through the long arms.
4
Float both feet up together, drawing knees toward the chest before lengthening legs to vertical.
5
Hold for up to a minute with calm breath, then lower the legs, release the arms, and rest.

Benefits

Builds powerful shoulder flexion and serratus activation.
Sharpens proprioception by balancing with minimal arm contact.
Trains disciplined entry and exit without relying on a finger interlace.

Alignment Cues

Arms stay straight with palms facing up
Shoulders draw away from ears to decompress the neck
Pelvis remains centered over the base throughout the lift
Weight stays light on the crown thanks to active arms

Common Mistakes

No common mistakes listed.

Contraindications

• Uncontrolled hypertension, glaucoma, or retinal pathology
• Recent cervical spine, shoulder, or brain injury
• Pregnancy after first trimester unless long-term inversion practitioner

Recommended Props

BlanketWallBlocks