It's recommended you try these on a soft surface! We are learning to fail safely. Practicing what it feels like to fail safely is important for building our confidence and also reducing our risks of doing something silly and injuring ourselves. When the worst case scenario happens and we lose our balance backwards, we want to feel confident and well practiced with what to do. Start in a tucked headstand and intentionally shift your weight further behind you. Once you feel yourself starting to fall, immediately tuck yourself into a flexed round ball shape. Think of yourself like an armadillo protecting itself. If you crunch up tight enough you should roll smoothly from your upper back, to your middle back, and then down to your lower back and butt. This takes practice, your first few tries will most likely have some thuds and won't feel very smooth so it's definitely worth practicing on something soft like a mattress or a thick mat.

As your skills improve aim to make your forward rolls feel softer and smoother. Repeat this movement 2-3 times per week. Perform 3 sets of your target reps. Each week aim to add 1 or more reps 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.