Yoga Hairstyles: Comfy Looks for Floor and Inversion Poses

Yoga hairstyles that let you lie flat

The best yoga hairstyles sit flat or low: a single low braid, two flat French braids, a low bun at the nape or a loose twist tucked under. Avoid anything at the crown or back of the head, which digs in during savasana, bridge pose, supine twists and plough pose.

Yoga and Pilates are different from gym workouts. There is less sweat in many styles but much more contact between the back of your head and the mat. You move through forward folds, inversions and twists, so hair needs to stay out of your face upside down and not create a lump when lying on your back.

Here are the most comfortable styles, how to adapt them for hot yoga and inversions, and the right accessories for a calm, distraction-free practice.

Hair can genuinely affect your practice. If you are constantly adjusting strands during sun salutations or feel a bun pressing into your skull in savasana, it pulls your attention away from breath and movement. A well-chosen style means you can forget about your hair and stay focused on the practice, which is the whole point of a yoga class.

The single low braid

A low three-strand braid at the nape is the most comfortable yoga style. It lies flat when you are on your back and does not swing into your face in downward dog.

For extra comfort, braid from just below the ears and pull it over one shoulder when lying down. Tie with a soft coil tie or a fabric scrunchie.

It suits medium to long hair and is quick to do before class.

If your hair is very long, the braid may be long enough to get under your back when lying down. Simply drape it over one shoulder before you lie down, or fold it up and secure the end at the nape with a second soft tie. This keeps it flat and out of the way.

Choose your tie carefully too. Thin elastics can roll down and dig in, while coil ties and fabric scrunchies spread pressure and feel soft against the mat. Avoid metal-clasp bands entirely in yoga.

Soft coil ties →

Two flat French braids for inversions

For headstands, shoulder stands and handstands, two French or Dutch braids are ideal. They keep every strand locked so hair does not fall in your eyes when upside down.

Because they lie flat against the head, they do not create pressure in headstand when the crown is on the mat.

Start the braids at the hairline and finish at the nape, tying the ends in two low tails.

For people with shorter hair, starting the French braids right at the hairline is important. It catches the shorter layers at the front and sides that would otherwise fall forward in inversions. Pin any escaped short pieces with flat snap clips placed above the ears, not at the back.

Practising inversions with loose hair is not only distracting but can be risky, as hair under the head can make you slip on the mat. Braids give stability and comfort.

The low bun at the nape

If you prefer a bun, make it very low at the nape and small. Larger buns can still press into the neck when lying down.

Twist the hair and coil it, then secure with a soft scrunchie instead of pins. Pins can poke your scalp during floor work.

This is a good option for shoulder-length to mid-back hair.

If you go to a yoga class straight from work, you can wear your office low bun and simply loosen it to a softer, flatter version before class. It saves time and means fewer changes between work and practice. Afterwards, re-tighten and smooth it for the commute home.

Pilates reformer classes involve a lot of lying on your back on a padded carriage, so the same rules apply. A low bun or braid is ideal, and a headrest can press uncomfortably on anything at the back of the head.

Headbands for yoga

A soft, wide headband keeps fringes and short layers off the face during forward folds. Choose a non-slip headband that does not slide when you are upside down.

Fabric headbands also absorb sweat during hot or power yoga sessions.

Avoid hard plastic headbands; they press into the head when lying down.

A headband is also a great addition to braids. Combining two braids with a headband gives complete control over every strand, ideal for vigorous vinyasa or power yoga classes where you move quickly between poses.

Look for headbands with silicone grip strips on the inside. They stay in place even in vigorous flows and do not leave dents in your hair.

Soft headbands →

Yoga hairstyles for short hair

For a bob, a half-up knot at the back of the crown is too lumpy for floor work. Instead, pin the front sections back with flat snap clips placed at the sides, or wear a headband.

Two tiny low ponies at the nape can also work for lobs.

Pixie cuts need only a headband for fringes.

Short hair is often the most convenient for yoga, as it rarely interferes with poses. However, short fringes can get sweaty and fall forward during downward dog. A headband is the simplest solution.

A thin elastic headband works well because it is light and sits flat even when your head rests on the mat in child's pose or supine poses.

Hot yoga and sweaty sessions

Hot yoga, in heated rooms, means a lot of sweat. Braids are best because they hold even when hair is damp.

Avoid heavy oil before class. Combined with heat and sweat, oil can make the scalp sticky and cause breakouts on the hairline.

Rinse or wash hair after hot yoga, and condition the lengths.

After hot yoga, take extra care with your hair. Rinse out the sweat, condition the ends and let it air dry if you can. If you go to hot yoga several times a week, a gentle shampoo and weekly mask help keep both your scalp and hair healthy.

Avoid hot styling tools straight after hot yoga, as the hair is already stressed.

What to avoid

Avoid high ponies and top knots: they are uncomfortable in any supine pose and in headstands.

Avoid metal clips and bobby pins at the back of the head. Avoid tight hairlines; yoga is about relaxation, and a tight pony can cause tension headaches.

Avoid long open hair, which falls into the face in forward folds and gets trapped under your back on the mat.

Remember that yoga is also about comfort and calm. Choose hairstyles that do not pull your scalp tightly. If you feel tension, loosen the style. A relaxed scalp makes savasana more restful, and you will leave class feeling refreshed rather than with a headache.

Keep things simple. The most effective yoga hairstyle is the one you can do in two minutes, does not need any adjustment during the class and lets you feel relaxed from the first breath to the final savasana.

Sweaty headbands should be washed after every class to keep the hairline clear.

From yoga to work or college

Take out your braids after class for soft waves. Spray dry shampoo at the roots if needed.

Pull hair into a claw-clip twist or a low pony for office.

Carry a small comb, a claw clip and a spare tie in your yoga bag.

A mini dry shampoo also helps refresh sweaty roots quickly.

Hair care after workouts →