Common Headstand Mistakes: Tips for Perfect Alignment

Many people would love to go up into a headstand, but that desire often comes mixed with fear and self-doubt. Of course, doing a headstand isn’t necessary, and it’s definitely not a measure of how ‘good’ a yogi you are. But it is a wonderfully rewarding posture in many ways—and it’s not as difficult as you might think.

Over the years of teaching, I’ve noticed some common headstand mistakes. Here are a few of them, and how to avoid them:

Mistake 1: Too Much Weight on the Head

If done correctly (and it’s vital to learn the right technique), you should feel hardly any weight on your head. Most of the weight should be on your elbows—or your hands, if you’re doing a tripod headstand. Putting too much pressure on your head is not only unnecessary, it’s risky.

Mistake 2: Letting the Elbows Go Wider

Keeping the elbows at shoulder width is absolutely non-negotiable. Letting them splay outwards is a mistake I see all the time—and it makes balancing far harder while increasing the risk of injury. Imagine you have a yoga belt strapped around your elbows—or that you’re squeezing a yoga block between them. In tripod headstand, wide elbows are simply unacceptable.

Mistake 3: Padding Under the Head (My Biggest Hate!)

Some people put blankets or extra mat under their head to ease discomfort. Honestly, this needs to stop! If your technique is correct, there should be no discomfort on your head—the weight belongs mostly on your elbows. Padding doesn’t help; it lifts the head, making it harder to take the weight off properly. Please, just don’t do it—it’s a counterproductive habit that only complicates your headstand.

Mistake 4: Kicking Up to the Wall Without Core Engagement

It’s fine to use a little momentum initially, but to hold a free headstand, you need strong core muscles. Go up with control, engage your core, and practice headstand as part of your overall yoga routine so your strength develops alongside your balance. Mindless kicking up is a shortcut to frustration—and potentially injury.

Mistake 5: Banana Back (Overarching the Back)

If your lower back arches in headstand, it usually means your core isn’t engaged. This “banana back” shape makes balancing harder and increases the risk of tipping over. Keep your ribs tucked, engage your core, and reach through your inner thighs to the ceiling to stay strong and stable.

Headstand can be a joyful and empowering posture when done mindfully. Follow these tips, focus on technique, and you’ll feel more confident every time you go upside down. Happy practising!

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