How to do a Headstand - Shirshasana
Are you curious about how you can get upside down like the other cool yogis in your class? Although it looks rather daunting at first, with a little bit of preparation and determination, you too can enjoy the sweet release of a headstand.
Headstand preparation is key to success
Before even attempting to do a headstand, one must remember to build strength in the upper body and core. A favorite prep for headstands, used by many yogis, is the dolphin pose. The first step of dolphin pose is getting on all fours and placing your forearms on the mat and interlacing your palms. Next, tuck your toes and lift your lower body and come into forearm dog. On the next inhalation, come out towards a forearm plank and visualize touching your chin to the front of your fists. On your exhalation go back to forearm dog and repeat 8-10 times till you feel your shoulders are ready for a headstand.
When performing a headstand, imagine that you are holding a small ball between your palms. Place the crown of your head at the base of the palms right around the wrist crease. Next, go into a kneeling position and place the palms (interlaced) at the top of your head. Remember to engage your scapula and press the top of the shoulders down away from the ears.
If you have never attempted a headstand, having a friend for support can help.
Steps to get into headstand:
Find a secure wall and go to all fours and place forearms on your mat
Place your head in between your elbows (as in dolphin). Here, make sure to place your arms about 5 inches away from the wall
Now start walking your feet as close as you can to your body so your hips move over your shoulders
Engage your core and when you feel like you will fall over, slowly start lifting your knees up into your armpits and let your lower back get closer to the wall
Press firmly into your elbows and walk the legs up the wall until they straighten
Remember to take proper precautions when attempting a headstand. In order to get your legs off the wall completely, one must be able to find balance in the mid-line of the body. This will take time but with regular practice, but it can be achieved.