Headstand Yoga Pose - Salamba Sirsasana
Type of yoga pose: inversion.
Benefits: this yoga pose calms down your mind, makes your arms, legs and spine stronger. What is more, it improves your balance.
Instructions for doing this yoga pose:
Benefits: this yoga pose calms down your mind, makes your arms, legs and spine stronger. What is more, it improves your balance.
Instructions for doing this yoga pose:
1. In the beginning you need to get to your hands and knees so that your wrists were under the shoulders and the knees under the hips.
2. Then you should put your elbows on the floor so that your forearms were distant apart from each other.
3. Afterwards you need to interlace your fingers, tucking the outermost pinky underneath.
4. Now you should put the crown of your head on the floor and cup it by your interlaced fingers.
5. Then you should lift the hips up as if you are getting into Downward Facing Dog pose.
6. Now you are to bring your feet towards the head until your hips are over your shoulders.
7. Afterwards you need to kick up one leg, then the other one.
8. Further on, you have to stand strongly on your forearms in order to prevent all your weight from coming into your neck and head.
9. Then you are to reach up through the balls of your feet and slightly rotate the thigh bones inward. You should hold the pose for at least 10 breaths.
A note for beginners: at first you can do the pose at the wall. But then you can try to move further from the wall each time. You can also try to remove one foot and then the other one from the wall in order to practice balancing.
A note for advanced: you can try these variations: at first you should lift both legs up at the same time keeping them straight. Then you have to lower them down in the very same way and hold the pose with the legs at 90 degrees angle. Then you should bring your legs into a lotus pose, release your fingers that are interlaced and put the forearms flat on the floor. Finally, you are to lift your head off the floor and get into forearm stand.
2. Then you should put your elbows on the floor so that your forearms were distant apart from each other.
3. Afterwards you need to interlace your fingers, tucking the outermost pinky underneath.
4. Now you should put the crown of your head on the floor and cup it by your interlaced fingers.
5. Then you should lift the hips up as if you are getting into Downward Facing Dog pose.
6. Now you are to bring your feet towards the head until your hips are over your shoulders.
7. Afterwards you need to kick up one leg, then the other one.
8. Further on, you have to stand strongly on your forearms in order to prevent all your weight from coming into your neck and head.
9. Then you are to reach up through the balls of your feet and slightly rotate the thigh bones inward. You should hold the pose for at least 10 breaths.
A note for beginners: at first you can do the pose at the wall. But then you can try to move further from the wall each time. You can also try to remove one foot and then the other one from the wall in order to practice balancing.
A note for advanced: you can try these variations: at first you should lift both legs up at the same time keeping them straight. Then you have to lower them down in the very same way and hold the pose with the legs at 90 degrees angle. Then you should bring your legs into a lotus pose, release your fingers that are interlaced and put the forearms flat on the floor. Finally, you are to lift your head off the floor and get into forearm stand.