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. Jump up to the wall, slide your legs up the wall until they are straight. Slowly slide your legs down the wall as far as you can. Once your legs won't slide any further bring your feet off the wall a squeeze your hips tight, keeping them high towards the ceiling. With as much control as you can, fold from your hips and core, aiming to land your knees softly on the backs of your arms. You may lose balance and drop your legs to the ground, this is fine. Keep practicing, working on your control and balance until you can consistently land on your arms. Repeat for your target reps and sets.

As you get stronger with this movement, aim to land your legs slower more softly on your arms. 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.