Headstand

1. Kneel on mat with forearms on floor, elbows shoulder-width apart.

2. Interlace fingers, creating a basket for the back of your head.

3. Place crown of head on mat, cradled in hands, distributing weight on forearms.

4. Tuck toes and lift hips, walking feet toward face until hips are over shoulders.

5. Engage core strongly, then lift one bent knee, then the other, into chest.

6. Slowly extend legs straight up toward ceiling, keeping core engaged.

7. Stack hips over shoulders over elbows, creating one straight line.

8. Keep most weight on forearms, minimal pressure on head and neck.

9. Breathe steadily, maintaining engagement throughout entire body.

10. To exit, slowly lower legs with control, rest in child's pose.

11. IMPORTANT: Learn this pose with a qualified teacher first.