Things You'll Need:
- Yoga mat
- Yoga strap or belt
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Step 1
Understand that a headstand is not for beginners! To learn it you can do 4 yoga poses to build the strength and flexibility in the upper back to do it safely.
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Step 2
Start in a table pose on your hands and knees, with the shoulders directly over the wrists and knees over the hips. Press your palms into the floor to place the shoulder blades flat on the back. Engage the lower core abdominals to not let the chest or belly sag towards the floor. Eyes are looking towards the floor so that your body is a flat tabletop.
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Step 3
Use plank pose to build more upper body and core abdominal strength. Your ability to do plank easily will determine if you are ready for headstand. Return to table pose and curl the toes under and extend the legs back so that you are at the top of a push up position. Actively press the floor away with the hands and lift the core abdominals to keep your tabletop still flat. Draw the heels back and activate the front of the thighs (quadriceps).
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Step 4
Try downward facing dog by returning to the plank pose and drawing both hips back away from the hands. The body is now in a V-shape with the hips being higher than the chest. Rest in table pose and repeat.
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Step 5
Ue the dolphin pose to build more strength and flexibility in the muscles of the upper back: trapezius, lattisimus and rhomboids. Make a belt with a yoga strap and loop it around your arms so that the strap is above the elbows. When you try to separate the arms they remain shoulder-width distance apart. Kneeling on your yoga mat, interlace your fingers and place the outer edge of your hands and arms onto the mat to form a kind of V shape. The strap will create a more stable position for the arms. Curl the toes under and step the legs back to Downward Facing Dog. Press the outer hands and arms into the mat as you draw the hips back. Rest on hands and knees. Repeat.
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Step 6
Only if you feel you have adequate upper body strength and flexibility in the upper back should you attempt shoulderstand. Go to a wall and place your mat in front of it. Kneel on your knees and interlace the hands again. Place the hands on the mat so that outside of your hands are the wall. Place the top of your head onto the mat so that it is cradled into your hands. Curl the toes under and step the legs back into downward facing dog. Now, walk the feet in until the hips are over the shoulders and bending both knees, lift the feet and legs, placing the feet onto the wall. Extend the legs to straighten, heels on the wall. Press into the outer edges of the hands and arms so that there is less weight on the skull. Stay for a few breaths. To exit, bend both knees, lower the feet and rest by sitting back on your heels with the forehead on the mat, arms down by your sides.
