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Headstand | Sirsasana
Known as the king of all asanas, the headstand should be practiced with caution (just like all poses) to prevent injury. Practicing the headstand strengthens the spinal muscles, arms, legs, and abdomen. It improves circulation, calms the mind and relieves stress.
Sanskrit: Sirsasana
Drishti: tip of nose
Counterpose: child's pose
Materials
- Yoga mat
Instructions
- Begin on your knees with your forearms on the floor. Tightly interlace your fingers with the base of your palms apart as if forming a cup shape with your hands. Firmly press the pinky sides of your hands on the floor while also pressing your forearms down.
- Exhale as you bring your chest down toward the floor. Lower the crown of your head onto the cup of your hands.
- Straighten your legs and walk your feet toward your head. Walk as closely as you can until your hips are directly over your shoulders.
- Bend your knees and use your core strength to gently hop your feet off the floor.
- Hug your legs together, lifting your knees directly over your shoulders. If you find it easier, you can also lift up one leg up at a time. Make sure to keep pressing down on your forearms. The bulk of the weight should go to your forearms rather than the head. Be careful and avoid compressing your neck by pressing the forearms down and drawing your shoulder blades onto your back.
- Slowly extend your legs straight up over your torso to form a straight line. Keep engaging your legs, core and back muscles. Flex your feet or point the toes to help engage the legs.
- Hold for a few breaths and slowly release.
Notes
Modification: For a more gentler variation, practice downward facing dog and dolphin. For a more challenging position, try a headstand pike.
Preparatory poses: cat and cow, downward facing dog, upward facing dog, chaturanga, dolphin