I panicked at first because the instructions and poster are missing. I came back to the product listing, and both are attached as downloadable files right on this page.
Brace the bench up against a wall so when you go into your head/shoulder stand, you cannot fall backwards then. Also...your shoulders will not fall through the opening. Its great, very sturdy and steady. At least I find it that way. If that is not enough, have someone help you or "spot" you like in gymnastics.
Hi，you can contact us directly through the order details.
If you mean a headstand push-ups, your probably better off just using a wall for support and the cushion may not allow for enough head space. Not sure what you mean by pushing up the ground, wouldn’t that be a push-up?