A guide to Chinstand Pose

Yoga quiz time: what’s a pose that’s an inversion, a backbend and looks like a total badass move?
If you guessed Chinstand (aka Ganda Berundhasana), congratulations, you nailed it!

This pose is dynamite!

• A fierce backbend
• A gravity defying inversion
• A challenge to get into and hold

Rooted in yogic and hindu mythology, Chinstand pose represents Gandaberundha, a fierce, magical two-headed bird, symbolizing incredible strength and resilience. The shape is said to mirror the bird in flight, with the chin as the beak and the body as a symbol of soaring power. Embodying both physical and mental power, this pose can look intimidating but, with the right tips, you’ll be able to feel its power and take flight!

Despite the name translates in “chinstand,” you don’t have to place your chin on the mat. Depending on your cervical spine flexibility, you might rest your chin, nose, or even your whole face on the mat. Or, just like in Fallen Angel pose, you can take it to the next level and float it - no face-touching required. 100% effort, 100% fun.

Chinstand step-by-step

Before you begin:

You’ll hear me say this over and over. Don’t attempt an arm balance or inversion until you’ve done a specific, proper warmup for it. You are MUCH more successful (and very quickly!) when you tell your body exactly what it needs to be doing when you’re in the pose - and this happens in the warmup!

For Chinstand, make sure you prep your entire spine (especially the neck) for extension while lengthening through the front body. You’ll need to activate your entire back body - calves, hamstrings, glutes and back - these are the muscles that will drive your lift and keep you stable once you're in the pose.

If warming up your body specifically for an arm balance isn’t part of your practice yet, I’ve got something to help with that at the end of this post.

Start in tabletop pose.

Shift your shoulders forward and try to bring your chin to the mat. If that feels crunchy or restricted and your neck needs more length, place your nose or forehead down instead. Always honor your anatomy.
(And if that still feels like too much on your neck, hold tight until later in the article, where I’ll share some additional tips to make this pose more accessible!).

Check your arms.

Bend your elbows to 90°. Think chaturanga foundations, squeeze the elbows in and push down through the thumb side of your hands.

Tuck your toes, lift your hips.

Walk your feet in toward your face. When you can’t go further, push into your hands even harder and prep for your kick.

Kick up!

Start with little hops and calibrate your kick-up power. You might need more momentum than usual, more than for handstand or pincha. As you kick, reach your feet up and slightly forward (because the diagonal angle of your body can trick your sense of vertical).

Press and lift.

Once you’ve caught balance with your face on the floor, drive your hands into the mat, pushing the floor away, and creating a lift. Think Locust Pose energy: fire up your back body, engage your glutes, and keep your torso and legs connected in a strong, cohesive line.

Use yoga blocks to support your Chinstand

Kicking up to Chinstand can feel…intense. But yoga blocks come to the rescue!

• Option 1: Blocks under the shoulders
  Place two yoga blocks at medium height (or stack more blocks on a low height for taller bodies) shoulder-width apart. Your middle fingers should land just behind the blocks.
  
  Shift forward so that your shoulders rest in the center of each block (not too close to the edge, or the blocks might tip as you move).
  
  Always check your alignment: elbows over wrists!
  
  The blocks will keep your chest up by supporting the shoulders and reduce the collapsing feeling as you kick up.
• Option 2: Blocks under the hands
  Once the shoulders on blocks option feels consistent, try placing blocks under your hands instead.
  
  This elevates your base and gives your neck and cervical spine more room, especially helpful if your cervical extension is limited!

Wanna float it?

Once you're airborne, and you want to take it up a notch, press your hands even more firmly into the mat and see if you can lift your chin, nose, or entire face. Engage your entire back body and your core to stabilize as you explore the float.

It's that magical moment of levity and control: eagle wings, fully activated!

And if you're more of a visual learner, you can check out my short YouTube breakdown of how to use blocks for Chinstand Pose below!

Fly higher!

If arm balances and inversions make your heart race (in the best way), join me inside Yogi Flight School!
With step-by-step breakdowns, strategic warm-ups, personal feedback and the most supportive community ever, you'll fly higher than you ever thought possible.