Headstand

Headstand Pose , or Sirsasana in Sanskrit, is known as the "King of Yoga Poses". This inverted pose strengthens the shoulders, arms and core while improving blood circulation and calming the mind. Headstand is an advanced position that requires attention to technique and balance to be performed safely and correctly.

Correct execution and technique

Follow these steps to enter Headstand safely:

1. Start on all fours in a kneeling position and place your forearms on the floor. Your elbows should be shoulder width apart.
2. Interlace your fingers and place the top of your head gently on the floor between your hands.
3. Lift the knees off the floor and extend the legs so that you get into an inverted V shape as in Downward Dog .
4. Slowly begin to bring your feet closer to your head until your hips are directly over your shoulders.
5. From this position, you can slowly lift one foot at a time or both feet together and bring them up into a full headstand.
6. Hold the position for 5-10 deep breaths before slowly lowering the legs back down with control.

Common errors

To avoid injury and improve your headstand, be aware of the following mistakes:

• Too much weight on the head: Make sure that most of the weight is carried by the forearms and not the head, to protect the neck.
• Shoulders Collapse: Keep your shoulders active and away from your ears to create stability.
• Lack of core activation: Engage your core to maintain balance and avoid falling over.

Modifications and Variations

Headstand can be a challenging pose, but here are some modifications and variations:

• Wall support: If you're new to headstand, you can practice against a wall for extra support.
• Knees to chest: If you are not ready to lift both legs, you can keep the knees in towards the chest for better control.
• Advanced variation: Try different leg positions in the air, such as spread legs or Lotus Pose in headstand, for an added challenge.

Reps and sets

Hold the headstand for 5-10 breaths and repeat up to 3 times if you feel comfortable. Always remember to rest in Child's Pose after headstand to allow blood circulation to normalize.

Breathing tips

Focus on slow and deep breathing to keep the body calm and balanced in headstand. Inhale as you lift your legs and exhale as you stabilize your position.

Visual examples and video guides

Here are two videos showing how to master the headstand:

These videos show a step-by-step guide on how to perform headstand correctly and how to build up to the position as a beginner.