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How To Do A Yoga Headstand

Yoga Headstand The King Of All Poses

Head Stand Yoga Pose – How To Do a Headstand for Beginners

You must be wondering why the yoga headstand is considered to be the king of all poses. Well, thats because this pose increases blood flow to the brain builds your arm strength, shoulder strength and even activates your core muscles to strengthen.

It also helps with increasing your energy and stamina. This might come as a shock to you, but yoga headstand is also a great way to prevent hair loss! So, we think we have pretty good number of reasons to go ahead and try out this yoga pose. Come, lets give it a shot.

How Long Should You Hold The Headstand

There are different views on the maximum duration for holding Shirshasana. Some teachers suggest maximum 2 minutes, some suggest 3-5 minutes, Hatha Yoga Pradipika even mentions 3 hours. But most of the ancient Hatha Yoga texts suggest one common thing: The headstand can be held for any amount of time as long as it is steady and comfortable and no excess effort is used to stay in the posture. So if your arms, back or neck starts to get tired you should come out of the pose. Gradually with practice you will be able to hold the pose longer.

Stabilise Your Shoulder Joint

As you stand, walk or run, your body naturally stabilises the hip joint. This allows for mobility, but is also an incredibly secure function. However, as we typically dont stand on our hands, the shoulder joint is designed for significantly more mobility than the hip. So, to compensate for this extra movement when youre weight bearing on the arms, you need to stabilise the joint. As this joint is very complicated, stabilising it requires a few actions.


With your foundation set in the palms, actively press your hands down into the floor as if youre trying to press it away from you, resisting gravity. Keep this action, and hug the head of your arm bones in toward the shoulder sockets, and horizontally toward the midline of your body. Isometrically draw your hands toward each other, and then begin to protract your scapula by drawing the shoulder blades apart from each other, creating a rounding through your upper back .

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Simple Yoga Poses To Prep You For Handstands

Inversions are not only fun and inspiring to look at, they can also be very good for your body. Handstands, headstands, shoulderstands and all other inversion variations can change your circulation, tone your body and create mental clarity. But not everyone can just kick straight up into a handstand. You want to make sure you have strong shoulders, a neutral pelvis and a stable core to practice inversions. The seven poses in this sequence all help you achieve those three things, so that handstands are more approachable and not as daunting. Ready to invert? Lets get started!

Half Handstand Toe At The Wall

How To Do Sirsasana (Headstand) Step By Step

From Uttanasana, come to Down Dog. Move your hands a few inches farther from the wall, and return to Half Handstand, with your left leg lifted. Press the ball of your right foot into the wall, shifting the point of contact to your big toe, so that the heel lifts free. Take 5 breaths, lower the leg, and repeat on the other side.

Tip: Engage your lower abdominal muscles to maintain balance.


See also 3 Prep Poses for Supported Headstand

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Learn To Fall Out Of Headstand

Now, lets look at an exercise that I suggest you do to learn to fall. From the base position, walk forward until your back is on a vertical straight line. Now give yourself a push and roll over on your back. Practice this a few times before attempting to come into headstand.

In this video, one of my students shows how to learn to fall before attempting headstand.

Strength Drills And Headstand Entry Drills

When I first learned how to do a headstand, I had a hard time finding the right entry that I feel most comfortable with, until I stumbled upon this amazing yoga Instagram account.


Drishdia is one of my favorite yoga instructors online. She shares all sorts of great yoga content for free on her Instagram profile. For instance, drills for core strength, flexibility, inversions, etc, have been broken down into clear and precise steps that are easy for beginners to follow.

Her content helped me so much when I first started learning inversions thus I simply want to share them with other beginners who are struggling with these intimidating asanas too.

Both of these strength and headstand entry drills mentioned below are the ones I personally practiced to get into headstand. They are appropriate for complete headstand beginners, as well as those seeking to perfect their current headstand posture.

If you are approaching yoga headstand as a beginner, I recommend spending at least 10 15 minutes a day performing these drills to really build up your upper body and core strength.

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Who Should Use A Headstand Stool

There are many contraindications for headstands. People who shouldnt be doing them include: young children, glaucoma, high blood pressure, heart issues, pregnancy, migraines and those with head, neck or shoulder injuries.

However, those with neck or shoulder injuries can ask their medical provider if using an inversion bench is safe for them. Because there is no stress or pressure on the upper body its a much safer way to practice inversions.

One other reason that you should use a yoga headstand stool is as a preparation for headstands. The trickiest thing for many is simply being upside down. While dolphin pose can help with set up, time spent inverted in a headstand bench is invaluable in acquiring the subtle adjustments in posture needed to stay inverted.

Push Your Shoulders Away From Your Ears

How to Do Headstand (Sirsasana) – Yoga Pose Tutorial

The way that your shoulders and arms wrap around your head in this asana is intended to protect and head and neck while balancing upside down. The important thing to remember is to always push firmly into the mat with your forearms and hands so that your upper body doesnt sink into your shoulders which can lead to injury. Many beginners tend to do this and bring their shoulders close to their ears but this does not provide a safe and solid foundation for headstand. Instead, remember to push your shoulders away from your ears and press into the mat with your forearms because your entire body is relying on this base. If youre still not sure if your alignment is correct, ask a yoga instructor to correct you during a class or film yourself and use the footage to correct yourself.

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Learning Proper Hand Placement

One of the mistakes I see a lot of students make in headstand, is keeping their palms open and letting their head rest in their hands. You should imagine youre holding a tennis ball between your palms and place the crown of your head at the base of your palms right at the wrist crease.

Come in to a kneeling position and place this area on top of your head so you can feel the right positioning.

When you do this, engage your scapula and press the tops of your shoulders down away from your ears as you engage your rear deltoids .

This is how your shoulder girdle should feel when youre upside down. The majority of your weight should be on your forearms and not on your head.

How To Teach Headstand Safely In Yoga Classes

Some yoga teachers will say it isnt safe to teach headstands to beginner or elderly students. Ultimately, it is up to you to decide what you feel comfortable with in your classes.


The force of pressure on the head and neck is significant, but it is not going to fracture or injure the neck on its own. This pressure is distributed throughout the bones, muscles, and soft tissues in the head and neck.

But it is important to be sure that students understand the risks and benefits of Sirsasana before they attempt it. For students who dont want to attempt it, always offer an alternative such as holding a dolphin pose.

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Important Points For Beginners:

If you have just started doing yoga, it is imperative that you take note of these tips:

  • Ensure you have a trained yoga teacher near you when you perform the Sirsasana.
  • Balancing postures are best done near a wall or support for stability. Again, the best security is a yoga instructor.
  • Keep comfortable support for your head a cushion or a blanket.
  • After Step 5 above, lift your legs off the floor one by one. Also, descend similarly – one leg at a time.
  • Maintain the pose for a few seconds only at first, and slowly build your stamina and work your way up, keeping your comfort level in mind.

Place Folded Blankets Or Cushions Around You

How To Do Crow Pose

As you progress, you can inch yourself further from the wall until youre able to do a headstand in the center of the room. If youre practicing on your own at home, place a few folded blankets or cushions on the floor around you. This way if you do tumble over, youll have a soft landing.


Certain asanas will help you build the strength, alignment, and core stability needed for a headstand. You also need to make sure you have enough flexibility.

These poses include:

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The Fear Of Inversions

Not all beginners feel the same way as I did about going upside down for the first time.

Some of my students tell me they are afraid of being inverted, feel too weak to balance on their head or just arent sure of how to practice headstand properly without hurting themselves.

So I put together this quick beginners guide to headstands because I want to share with you a great way to start working on this awesome inversion so you can master this pose and feel like a king!

Set Up Your Arms For The Perfect Foundation

Many people put too much emphasis on their head and do not realise that the arms help create a sense of balance and foundation before the lift up. Without moving the elbows from their position, shift the hands upwards till they meet and clasp them together making a nice little bed for your head.

Keep elbows stuck on the mat, shift hands upwards till they meet and clasp them together

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The Spiritual Benefits Of Doing Handstands

As humans, we generally like comfort and stability which two things that handstands take away from us at least initially. We dont realize how much we play it safe in our lives until were challenged to take a risk and step out of our comfort zone. Something as simple as a a handstand is sufficient to challenge and dislodge some of our less-productive self-beliefs.

Handstands realign and energize us on many levels. As we draw in our focus, we can achieve the physical and spiritual balance necessary for successful handstands. The Sanskrit word for handstand is Urdvhavrsasana or upside-down tree. As our body stacks itself in alignment, we use our hands to root down into the earth. The roots enable a tree to have a strong trunk, branches, leaves, flowers, and fruit. In the same way, our rooting in this position can facilitate expansion in our lives.

This pose is associated with the crown chakra, which profoundly affects mental clarity and spiritual awareness. Energy flows from our hands up through our bodies. This builds strength and confidence and connects us to our higher selves, our planet, and the greater universe. Perspective changing, indeed!

Do Trust That Its A Process

How To Do a Tripod Headstand | Yoga Headstand for Beginners | ChriskaYoga

Like all poses and physical challenges, our experts say you may need to work up to headstands. “It takes time to learn a new pose, and headstands can be especially challenging for some because our bodies arent acclimated to being upside down,” notes Bolden. “Practice at times when you wont be distracted. Try to practice a few times a week, building up to a 30 second headstand.” Headstands are rather advanced moves, so give your body time to get stronger and cultivate and necessary balance and control. And, as Bolden says, “Dont be discouraged if you dont get it right away.”

Videos provided by Liza Colpa of YogaToday

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Practice Against A Wall

As a beginner, with any inversion, the wall is a great place to start. Going upside down for the first time can be intimidating and since the most common concern is falling, using a wall can eliminate most of that fear. By practicing against a wall, you can slowly learn where your center of balance is which eventually will come naturally. Although the wall is a great form of assistance, try not to rely on it and slowly move away from it as you progress in your practice. For instance, begin in a tabletop position on the mat and lower yourself onto your forearms keeping them shoulder-distance apart. Interlace your fingers and create a cushion to support the crown of your head. Next, with your hands touching the wall, place your head onto your hands and start walking your toes closer to your torso while allowing your weight to be supported by your arms. Once your hips are above your head, try lifting one foot at a time off the mat and hugging it into your chest. When you feel comfortable and stable enough, try hugging both feet into your chest and with control, extending them up towards the sky. Practicing this while facing the wall will make you feel safer since you know it will catch you if you lose your balance.

Yoga Handstand Tips How To Balance On Your Palms

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  • Yoga Handstand Tips How to Balance On Your Palms

A handstand can be the perfect solace for days when your transition from downward facing dog to a forward fold isnt feeling very fluid, when your sun salutations arent offering you their usual sense of release, or when you just need a change of perspective. So heres our top tips for how to do a yoga handstand.

Adho Mukha Vrksasana, or handstand, is one of those peak postures in yoga practice. Its a picture-perfect pose of strength, poise and stability but its also one of the most challenging asanas to reach.

Not only does the physical body require incredible strength and control to complete a handstand, but one must also conquer the fear of inverting before attempting to turn upside down. There are many tricks and tips you can practice to achieve a great handstand, but the best kept secrets lie in aligning your anatomy.

Creating optimal alignment of the body while youre upside down will enable you to find greater stability and a sense of ease in your posture. Practice these five secrets for a more stabilised and graceful handstand.

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Yoga Goals: How To Master A Tripod Headstand

You dont have to be a serious yogi to master a tripod headstandor to get big benefits out of it. A lot of people see other students doing headstand and assume its impossible, but with the right tools, anyone can learn to do it, saysJenny Finkel, a Chicago-based certified yoga and fitness instructor and Fitbit Local Ambassador. And its very empowering and exciting once you do.

Whats more, being able to hold a headstand builds not only your confidence, but also your core strength and coordination, says Finkel. Added bonus: It gives you a new perspective: When youre physically inverted, you get to see the world from a different angle.

Tips For Doing A Headstand

Yoga Headstand How To Do

Ease into it, says Dellis. ‘You need to work up to a headstand start by holding these two moves for a full minute, several times a week,’ she suggests.

Plank

Get on to your forearms and hold the plank position. Try improving your balance by lifting one leg at a time

Dolphin pose

From a high plank, lift your hips up so that your body forms a triangle. Now lower your forearms to the floor, keeping the triangle shape.

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Headstand : How To Do Variations Benefits

Isnt it great if you can turn your getting stuck situation upside-down to have a revolved perspective? Similar are the effects of the headstand which is an advanced yoga inversion pose.

The restorative benefits of the headstand to the nervous system makes it the most valuable practice in yoga. Yogis often refer to it as the King of all asanas because it boosts the brains capacity, i.e. as effective to a body as a king to its empire.

Headstand is a challenging hatha yoga asana where the body is inverted and balanced on the head and forearms. Here, the head lies below the heart, i.e. opposite of the usual body posture or any standing asana like tadasana.

Besides balance, strength, and alignment, pleasure is an indispensable element to perform Headstand providing soothing effects. Go on further to find out its benefits, variations, and practice tips.

Headstands Benefits: Benefits Of Inversions And How To Do Them Without Falling

Apart from preventing premature ageing, inversions help 40 plus women become more self-aware. Rujuta, while referring to her teacher, writes that by the time women approach 40, they realise that they have spent a lifetime being good and obedient. But in this process, they ended up losing their true selves. This is something which even reflected in their yoga practice – where most of them are good with doing the forward bending poses, but fearful of doing inversions.

The fear for doing inversions is mostly because of the fear of having a poor core strength to be able to hold themselves against conditioning like gravity.

Well, the trick to perform inversion is simply-one step at a time. Initially you will be afraid of falls and might not be able told hold more than 10 seconds or even lesser. But it will teach you to engage your muscles. With regular practice, 40 plus women can do inversion with better confidence and definitely improved strength. And not just for 40 plus, inversions done at any age can be beneficial for you.

Watch the video below to see how Rujuta does an inversion pose. Follow the instructions she gives carefully, to prevent falls and injuries. Beginners must not perform it without the supervision of a yoga teacher.

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