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. This is the hardest part of this exercise. Wherever your hips and butt go, your legs will follow. This is our key focus area for balancing with this exercise. Once your butt is on the wall the rest is easy. Slide your legs up the wall until they are straight and then slowly reverse the steps with control back to your starting position on your arms. Repeat for your target reps and sets.

As you get stronger with this movement, aim to lift off and land your legs on your arms with more and more slow control. 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.