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



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How to Perform a Headstand (Yoga)

These instructions are for individuals who have practiced yoga before and are interested in learning how to perform a headstand properly in order to enhance cardiovascular venous return. These instructions are a courtesy to Yoga Mind and Body produced by the Sivananda Yoga Vedanta Center.


Those who are pregnant, or suffer from chronic cardiac or musculoskeletal issues should consult a doctor before attempting a headstand. Even after consulting a doctor, those with health problems may still need a professional yoga instructor as a guide for this pose. Beginners may choose to use a wall as a prop when performing the headstand to facilitate the pose until enough balance has been acquired to stand alone. Beginners may also want to practice in pairs until acquiring enough confidence to perform the pose solo.

Steps

  1. Begin the position in child’s pose.
    • Lower down on to your knees on the mat. Sit back onto your feet.
    • Lean forward until your forehead is resting comfortably on the ground. Your chest should be resting on your thighs. Allow arms to lie limp at your sides with palms facing up.
  2. Relax in child’s pose.Monitor your breathing and focus on silence for 30 seconds.
  3. Lift only your head while moving your elbows onto the ground in front of your knees.
  4. Wrap a hand around each elbow without lifting your elbows off the floor.
  5. Plant your elbows in this position.Never change this distance between your elbows throughout the duration of the headstand.
  6. Release the hold on your elbows and pivot your forearms forward so they are parallel to one another.
  7. Bring your hands together and interlock the fingers.Your elbows and hands should form a triangle.
  8. Lift your hips up and forward so your head lands into the palm of your hands.Knees stay on the ground.
  9. Adjust your head so the top of your cranium is directly on the ground and your hands are resting in the back of your head.Donotmove your elbows.
  10. Plant the balls of your feet into the ground and push so your knees extend up away from the ground and your body is lifted into the air.(Your body should form an upside down V.)
  11. Slowly walk your feet towards your face.As you walk, your spine will straighten out above your head and you will notice your weight slowly shift from your feet to your elbows. When you can’t walk further,pushyour elbows into the ground.
  12. Lift your feet into the air naturally as all of your weight shifts onto your elbows.
  13. Continue lifting up your thighs until they are directly above your abdomen.Your elbows should hold a majority of the weight of your body,notyour head or neck.
  14. Keep knees bent for now.Tighten abdomen. Remain in this position for 30 seconds. Focus on your balance. When fully balanced, slowly extend lower legs up above the waist.
  15. Point your toes.Stay in this position for no more than 3 minutes.

Community Q&A

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  • Question
    My head hurts after a while. Why?
    wikiHow Contributor
    Community Answer
    Practice the move for short periods of time. Start before your head begins to hurt, then gradually do it for longer periods of time as your body gets used to it.
    Thanks!
  • Question
    I can't walk my feet toward my face to make my back straight. What should I do?
    wikiHow Contributor
    Community Answer
    Simply stretch by touching your toes. This will take a while, but once you are able to touch your toes with a reasonably straight back, you will be able to do this.
    Thanks!
  • Question
    When I try walking up to a headstand, I seem to not have enough power to get both legs up. Instead I only get one leg up. What should I do?
    Sophie Dallimore
    Community Answer
    Getting a running head start can help. If you are not wanting to do this, then you can try and give yourself a little momentum by rocking back and forth really fast and then going into the headstand.
    Thanks!
  • Question
    The article makes this look so easy, but it is not. What can I do?
    wikiHow Contributor
    Community Answer
    Keep trying. It may look easier than it really is. If you keep trying, it will become easy.
    Thanks!
  • Question
    How do I balance it?
    wikiHow Contributor
    Community Answer
    Try to focus on a spot on the wall or ground. Don't take your eyes off it and just relax. Try not to think about balancing at all.
    Thanks!
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  • If you begin to lose your balance, lower legs backward immediately. If you lose your balance forward, use momentum to tuck and roll your body forward to avoid injury.
  • If you at any point feel lightheaded during the pose, immediately lower legs -backward and sit up straight with legs crossed.





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Date: 08.12.2018, 03:52 / Views: 33435