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Perfect Poses to Prep for Headstand

Perfect Poses to Prep for Headstand

Headstand is one of my favourite poses. A headstand demands much. It requires strength AND flexibility but that is not all. Turning upside-down and balancing on your head takes courage. And self-belief. A headstand is a mental and physical challenge which, once mastered, continues to be a highlight of time spent on the mat.

Though many of us effortlessly stood on our heads as children, it seems that it is a skill lost to us as adults. So often life robs us of the physical attributes and self-belief that a head stand demands. For me a headstand requires 4 things – 4 things that can be relearned and woven together to become the joy that your first adult headstand will be. And it is truly a joy.

So What is a Headstand?

A yoga head stand is usually salamba sirsāsana or sirsāsana 1- ‘the king of all poses’ and one of the 12 original poses of hatha yoga.  Here the weight of the body is supported on the forearms and head with the legs in line with the body. Having said that, there are a whole host of variations to headstand – sirsāsana 2 (tripod headstand); mukta hasta sirsāsana (no hands) and any number of leg positions from padmāsana (lotus) to garudāsana (eagle) legs. The world is your oyster.

Preparation Pathway

The journey to a headstand is a long one path paved with many smaller goals. It is a wonderful journey – full of achievement and self-awareness. For me it took 2 years. 24 months of patient, mindful practice then one day it just came together and there I was upside down. Have I persuaded you to step on to this path? I hope so. And this is how you can get there.

1. LONG HAMSTRINGS

To be able to get into a headstand you need a whole lot of length down the back of the body. Particularly in the hamstrings. Short hamstrings draw the pelvis forwards from their ideal position directly over the shoulders and head before you lift the legs. This forward pelvic position makes balancing incredibly hard when you lift the second leg.

The solution? Working on hamstring length within a practice before attempting the pose can work if your hamstrings are nearly long enough.

forward fold yoga headstand prep
Image Credit: Jen Armstrong via Zenarmstrong.

But for most of us it will be a case of working on hamstring length over weeks or maybe months before you can achieve that ideal of hips over head. My favourite poses for this are parsvottanāsana (intense side stretch), janu sirsāsana (head to knee pose) and every version of uttanāsana (forward fold).

2. SUPER SHOULDERS

While balancing in headstand, the forearms are actively pushing down into the mat to allow the body to grow upwards from a firm base. All of the muscles round the shoulder blade are engaged to stabilise the actual shoulder joint. It takes time and effort to build enough strength in the right places achieve this action. This is where arm balancing poses will help – adho mukha śvānāsana (down dog) and any plank variations are a great place to start. As your shoulders strengthen up move on to ardha pincha mayurāsana (dolphin) and maybe bakāsana (crow) as they will really reap further benefits upper body strength.

3. CORE CONTROL

Headstands need core strength in spades. Your core is what provides the stable foundations from which you can lift your legs. It is what gives the inversion stability and balance. Core strength can even compensate for lack of hamstring length or upper body strength.

plank core prep headstand yoga
Image Credit: Li Sun via Pexels.

My favourite core strengtheners are side planks and planks in any variations you like. They are great for static strength. But what about the dynamic strength needed in the core as the legs leave the ground and float overhead? For that you need a dynamic workout. I use forearm plank into dolphin and back. Repeated 5, 10, 20, 30 times – starting with just a few reps and gradually building up by adding 1 or 2 reps each week. As a strength and conditioning workout his exercise is best done on alternate days – not every day. It is fabulous at getting a strong and toned core – what is not to love?

4. COURAGE

For me this is the keystone of any inversion. You can have all of the physical elements of a headstand in the bag but if you head won’t let you turn upside-down it will never work. It takes nerve to balance on your head. It is natural to fear toppling over and hurting yourself. So how can we work to build the courage to try our first headstand?

Spend time in dolphin – stay there for a few breaths at a time. Try lifting one leg at a time to get the body used to the action needed to get into headstand in the future. Try using the headstand arm and head position in a variation of dolphin and walk the feet towards the head to work on getting the hips over the shoulders. This also helps you to get used to being upside down. One day you will feel a delicious lightness in the body as you reach the point of balance. Here is where leg lifting is possible. If you find this point – practice lifting one leg at a time in line with the body into one legged head stand. And when you can do this you are almost ready for the full expression of the pose.

prep headstand yoga inversion
Image Credit: Dane Wetton via Unsplash.

But most importantly – imagine your self floating into the perfect headstand. Picture yourself poised on your head as you breathe deeply. Explore how it will feel and what you will see in your minds eye. Did you know that imagining an activity actually lights up the same parts of the brain that we need use to physically do an activity? This sets up the neural pathways needed to succeed. It makes that activity familiar and altogether less scary when you try it for real. Isn’t that amazing?

Bringing it All Together

The path to a perfect headstand is not always smooth. You may find some of the elements come easily but others elude you for months. Be patient. Do not rush. Headstands are worth waiting for.

And of course, not every yogi will be able to achieve a full headstand. Injuries may make it impossible. Headstands are traditionally contraindicated for folk with high blood pressure or hiatus hernia amongst other things. I would also add that anyone with neck problems should think carefully before attempting the full expression of the pose. This is where a headstool still might be worth considering if you want to invert but not put pressure on your neck.

I really hope you enjoy your journey to headstand as much as I have enjoyed mine. It has been one of the most satisfying yoga poses I have, as yet, accomplished. I wish you happy headstand-ing!

Sally Schofield

Yogi’s Guide: Yoga for Painful Knees

Yogi's Guide: Yoga for Painful Knees

I love knees – they are simple, honest joints that work hard for us and tell us when they are not happy. Very few people get through life without ever having sore knees and many unfortunate folks suffer painful knees on a daily basis.

And knee pain is horrible. It is often enough for people to stop doing things that they love – running, hill walking, dancing, even yoga – but this does not have to be the case. Most sore knees will feel better if they are used and kept strong and mobile. In fact, as a physiotherapist, I regularly see patients that can get back to being pain-free after a period of rehabilitation based on stretching and strengthening. The secret is that knees love to be used and love to be worked – rest and avoiding things SO is not the answer. And the really good news? Yoga IS the answer. (more…)

Sally Schofield

How Yoga Helps us Balance as we Age

How Yoga Helps us Balance as we Age

This Easter break we took our kids down to north Cornwall, to a place that I had holidayed at as a child. We went down to a bay near Bedruthan Steps and spent a happy half an hour boulder-hopping. I say ‘we’, but it was mainly the children that were springing merrily from rock to rock. My husband and I were slightly more warily maneuvering ourselves, and I realised how even with my regular yoga practice, I was less gung-ho than when I was younger.

I’m not alone. The sure-footedness that we have as children decreases with age (and practice), as our awareness of the body in space, known as proprioception, gets less and less. But what exactly is proprioception and why is it important? (more…)

Poppy Pickles

Yogi’s Guide: Shoulderstand

Yogi's Guide: Shoulderstand

I have said it before, and I say it again – shoulderstand is truly a thing of beauty. With the right combination of strength and flexibility, it can be elegance and grace personified. It is iconic and SO photogenic – a social media ‘go-to’ pose that all yogi’s want to be able to do from the moment they discover yoga. Nicknamed the ‘Queen of poses’ – shoulderstand is considered to be cooling; stimulates the calming (parasympathetic) side of the autonomic nervous system; and is reputed to assist in resolving a wide range of medical problems. It demands significant upper body and core strength plus beautifully open chest and shoulders – all wrapped up in a healthy dose of confidence in being upside down. So easy when you are a child – so much harder as an adult! (more…)

Sally Schofield
Yoga makes the heart sing

5 Awesome Arm Balances for Beginners

5 Awesome Arm Balances for Beginners

The gravity-defying arm balances of an advanced yogi are truly magical )and the envy of many less experienced yogi’s). There is no getting around the fact that the flexibility and strength needed to perform pincha mayurāsana (feathered peacock) or tittibhāsana (firefly) are way beyond most of us. But that does not mean that arm balances are off the yoga menu. There is a wonderful selection of accessible arm balances that strengthen the arms and shoulders and are truly perfect as stepping stones on any yogi’s arm balance journey. Here are a few of my absolute favourites. (more…)

Sally Schofield