I want to do a headstand

[Threekandles]

I very specifically want to get strong enough to be able to do a headstand or a backwards roll without hurting myself.

What fitness programme might work? Yoga? Pilates? Gym? Personal trainer? Something else?

I'm 50.

Ooh, have fun! Headstand is such a fun pose; I find it really calming to do. I’m not an instructor, so do proceed carefully!

I learned as an adult at yoga doing dolphin pose progressions. I often use a wall, though I no longer need one. it’s better to roll forwards out of headstand if you have a wobble, like a forward roll. Child’s pose is a good counter pose. Headstand is a lot about balance rather than strength, but shoulder, neck, and core strength all contribute.

My headstand has improved a lot as a result of lifting weights (not to mention the improvements in my knee and back pain).

Can’t help much with a backwards roll - I can just about do one, but it’s not pretty 😬.

ETA to answer your question; I learned through yoga but improved through lifting weights. I’d imagine there are lots of training videos online. You could start with dolphin pose progressions, depending on your starting point and confidence. Yoga instructors offer 1-1s, usually, but they will likely recommend building up in other ways first. Do you have a preferred sport/training plan now? I would suggest building in a bit of dolphin pose several times a week.