Shirshasana Headstand

Foundations of Posture:

Begin in Table posture (hands directly below the shoulders and knees hip width apart and directly below your hips - feet are straight behind the knees). Come down onto your elbows so they are directly in line with your shoulders. Interlace your fingers (pinky side down on the ground), but keep enough room in your palms as if you were holding a robin's egg (see below). You are going to bring the weight of your body into your elbows and pinky side of your wrist - this is were all the weight rest - not in your neck or head. Melt your heart down towards the ground as you bring your shoulder blades on your back. Slide the front of your head along your thumbs and down on to the ground so the area between the front and middle of the top of your head is on the ground. Curl the back toes under and lift the front of your thighs back in space and the tailbone revolves up towards the sky. Begin to walk your toes in towards your face while keeping the action set in the upper body - spine stays straight and buttocks begin to point up towards the sky. When you have gone as far as you can, use your abdominal muscles and raise one leg up at a time above the head.  If it is challenging to perform this step, use a wall and place your knuckles close to the wall.  Walk your feet in towards your face and then using your core muscles bring one leg up at a time so the soles of the feet are on the wall near your buttocks.  Reach through your knees and then proceed to straighten each leg. Careful not to sink down in your shoulders - keep finding the length in your spine by lifting up through the tailbone to lift the upper body up and then squeeze your legs together to continue the energy of the body moving upwards.  Feet are flexed. You will feel weight on your head but no pressure in your neck. If you do, practice headstand prep pose until you can hold it for 4-6 minute. To release: Engage your abdominal muscles and lower down one leg at a time.  Rest in child pose for a few minute before moving.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.