The headstand in yoga is considered one of the most challenging poses, surpassed only by the handstand. If you have been practicing yoga for years then you are probably capable of doing a headstand anywhere. But, if you are a beginner, there are some steps that can be taken to get in the inversion 101 pose in no time. There are some important benefits to this pose as well, and we will discuss them a little later.
A quick review of the steps to go inversion 101 for the seasoned practitioner is where the discussion will start. The first pose is the elbow stand, which involves interlocking your fingers tightly leaving your palms relaxed forming a cup as you move into a downward facing dog. Pressing into your forearms, stretching your spine and lengthening your neck are the key elements with this initial phase. Breathe five to ten breaths; however, ten would be the ideal number. End this in the child pose. Next, is the dolphin pose that is repeated five to seven times before resting in the child pose. Finally, it is time to go into a headstand pose.
Yoga allows for individualization to its practice, especially for beginners. Here is one of those approaches that will facilitate the ability to achieve the headstand pose. These following steps are considered walking into the headstand pose. With each pose hold for five deep breaths.
1. Wide legged forward bend
2. Boat pose (core builder)
3. Dolphin plank (upper body builder)
4. Tripod headstand prep
5. Bound headstand prep
a) Straighten legs
b) One knee tuck
c) Both knees tucked
d) Both legs straight pressing against the wall
e) One leg pressed to the ceiling
f) Second leg pressed to the ceiling
Whenever you consider doing any inversion style poses, of course, there is a fraction of fear to overcome. Standing on your head comes with some inherent risk, which can be avoided if prepared with solid upper body and core strength. In addition, it is recommended that you have an experienced practitioner present as you weigh into the most challenging pose known to yoga. To get toned to the level you need, will require posing in other requisite positions over a period of time. Here are the basic ones that will have you in a headstand with the best of them.
• Push-ups (20 daily)
• Forward bend (daily – gets you ready for how it feels when the heart is lower than the head)
• Wall Prepping (daily – preparation for how the weight feels on your hands)
• Plank pose (daily – builds core)
• Chaturanga (daily – builds core)
• Use a wall for support in a headstand
As promised earlier, here is a quick discussion about the benefits to the headstand pose. There are physical benefits for the cardiovascular and vascular systems as well as building lung capacity. Mental benefits include overcoming fear, a deep sense of balance and a general calm.
Practice and preparation are critical to achieve the inversion pose of the headstand. All yoga enthusiasts ultimately want to become masters of the headstand and with diligent perseverance they will.