Position yourself close to a sturdy wall, strong enough to hold your weight. Place your hands roughly shoulder width apart on the floor. Imagine your hands are the base of a triangle, place the top of your head where the top of the triangle would be. Placing your head on something thin and soft is recommended for comfort. Keep your elbows in a tight 90-degree angle, with your elbows over your wrists. Grip the floor tight with your fingers and hands while pushing through your shoulders and arms to create a stable base. Place your knee on the backs of your arms. Squeeze your hips, lower back, and core tight, lifting your butt towards the wall behind you. Extend your legs up straight, only using the wall to assist you when you need it. Keep yourself in a long, tight, straight line, squeezing your core, legs, arms, and fingers. Hold your balance for as long as you can. Catch yourself on the wall if you lose your balance backwards, or bring your legs back to the floor if you lose your balance forwards. Repeat for your target time and sets.

Rely less on the wall for balance as you feel yourself improving and getting more confident holding your headstand. Repeat this movement 2-3 times per week. Perform 3 sets of your target time. Each week aim to add 1 or more seconds to your hold until you have completed the "Boss" level. Once you have completed the "Boss" level, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Headstands can be a physically demanding and potentially risky exercise pose that requires careful consideration and preparation. Before attempting a headstand, it is essential to be aware of the following cautionary points: Performing headstands can pose significant risks to your safety and well-being. If executed improperly or without proper guidance, headstands can lead to serious neck, spine, or head injuries. Individuals with pre-existing medical conditions such as hypertension, glaucoma, or osteoporosis should exercise extreme caution or avoid headstands altogether, as they may exacerbate these conditions. Always seek professional instruction and ensure you have developed the necessary strength and balance before attempting headstands. Prioritize safety and consult with a healthcare professional if you have any doubts or concerns about your ability to perform this inversion pose safely.