How to Overcome Fear in Headstand: A Step-by-Step Yoga Guide

In the previous post, I wrote that fear is a very natural feeling when you first attempt a headstand. In fact, the very value of learning headstand lies in facing that fear and conquering it — a lesson that translates into many different areas of our lives.

Here are some practical tips to manage, work with, and even have fun with the fear.

1. Reframe Your Mindset: Fear as a Teacher

Remember, it’s absolutely normal to feel afraid. Standing on your head isn’t natural at all!

Instead of seeing fear as a roadblock, think of it as a guide — it shows you where you need more practice and preparation. Fear equals respect for the asana.

Put fear into context: in life, we often enjoy certain degrees of fear — think rollercoasters, climbing, or skiing. Headstand can be another one of those fun challenges.

2. Start Small: Get Comfortable Being Upside Down

If going upside down feels unsettling, start with gentle inversions that build confidence:

• Tripod Headstand with Knees on Elbows – This is how I first learned that standing on my head wasn’t as scary as it seemed.

  
  

• Wall-Supported Half Headstand – Practising with one leg lifted while keeping the other grounded helps you ease into the sensation.

  
  
  
  

3. Use Props and the Wall as Your Safety Net

In the beginning, practise with someone — ideally a yoga teacher or a yoga friend — who can stand at your head side and catch your feet if needed.

Use a wall for support. B.K.S. Iyengar, in Light on Yoga, suggests practising in the corner of a room where two walls meet for extra stability. (I can never find a clear corner in my house!😅)

4. Strengthen Key Areas for More Control

Building strength replaces fear with confidence. Focus on:

• Core Stability – Boat Pose, Hollow Body Hold, and Leg Raises.

  
  

• Shoulder Strength – Dolphin Pose, Forearm Planks, and Shoulder Taps.

  
  

• Wrist & Neck Awareness – Gentle mobility exercises to prepare your joints for weight-bearing.

  
  

5. Learn to Fall Safely

This is a more advanced tip.

Fear of falling is often worse than the fall itself! Practising safe exits can make headstand feel much less intimidating.

• Practice Rolling – From a prep position (feet still on the floor), release your hands, round your back, and roll forward.

  
  

• Tuck-and-Roll Exit – If you start to tip while in headstand, release the hands, tuck the chin, bend the knees, and roll onto your back.

  
  

If you want, you can practise these intentionally so your body knows what to do if it happens

unexpectedly.

6. Relax and Take It Easy!

Are you making too big a deal of headstand? Overthinking it?

It’s not as difficult as it looks. Practise with friends or teachers, keep it light-hearted, and don’t take it too seriously. If it’s not working today, leave it and work on other asanas — then come back to it in a few months!

Final Thoughts: Progress, Not Perfection

Overcoming fear takes time. Some days will feel light and easy, and others might bring hesitation — that’s all part of the journey. The goal isn’t to force yourself into a headstand, but to build the confidence, strength, and trust that will get you there when the time is right.

Fear is what makes headstand such a powerful teacher. In a safe, supportive class environment, you can explore that fear and learn to move through it. And once you do, you’ll notice the ripple effect — more courage, calm, and confidence both on and off the mat.

So take a breath, trust yourself, and remember: feel the fear, and do it anyway.