Pose Breakdown: Headstand

Learn how to do Headstand (Sirsasana). This free beginner video tutorial will teach you the proper alignment and technique to help you safely move into Headstand.

Often called the king of the asanas, Headstand is an excellent inversion to add to your practice. Learn why headstands are so amazing, then learn the proper method to safely move into two different headstand variations.

HERE ARE SOME HEALTH BENEFITS OF HEADSTAND:

• Relieves stress

• Boosts energy and focus

• Increases circulation

• Strengthens upper body

• Develops core strength and stability

HOW TO DO HEADSTAND (SIRsASANA A)

1.

Start in a kneeling position. Find the crown of your head by placing the base of your palm on your eyebrows, then bring your middle finger toward the center of the head. Where your middle finger lands is where the top of your head should come down to the mat.

2.

Interlace your fingers, bring your forearms to the ground, and bring your elbows shoulder distance apart. Tuck your chin into your chest and bring the crown of your head down to the mat.

3.

Lift your knees off the ground and walk your feet in. Your gaze should be straight back behind you.

4.

Press down into your forearms and draw one knee into your chest. If this feels comfortable, lift your hips a little bit higher. Then draw the other knee into your chest.

5.

Find balance before extending your legs. Once you feel balanced, lift your knees so they’re parallel with the floor. Extend your legs all the way. Squeeze your inner thighs together. Press down into your hands.

6.

To exit, draw your knees into your chest and bring one foot down, followed by the other.

HOW TO DO TRIPOD HEADSTAND (SIRsASANA B)

1.

Bring the crown of your head to the ground. Start with your thumbs by your ears, then slide your hands down towards your knees.

2.

Bring your hands underneath your elbows and squeeze your elbows together.

3.

Lift your knees off the ground. Place one knee on the elbow shelf, followed by the other knee. Squeeze your inner thighs together.

4.

If this feels fine, lift one or both knees up until your thighs are parallel with the mat.

5.

Extend your legs straight up to the sky, keeping the weight in your hands. Bring your gaze straight back.

6.

To exit, draw your knees into your chest and bring one foot down, followed by the other.

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