Headstand: Back
Advanced (8/10)Reformer
Position: SupineEnergy: 7/10~45s
Cueing
Mirror to the front version; focus on lowering legs with control; keep shoulders open.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisPectoralis MajorAnterior DeltoidBiceps Brachii
Secondary Muscles
Serratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Reduce leg range; use strap assistance; stay in prep phase.
Progressions
Faster return; hands-free stability; dynamic leg movements.
Common Errors
Neck pressure; loss of pelvic floor engagement; fast uncontrolled movements.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
