Supported Headstand - Sirsasana

One of the most exhilarating aspects of yoga for me has been my ability to conquer balance upside down.  Headstand was the first "scary" inversion I attempted to learn.  I will share with you some things I've learned over the last 18 months as I continue to learn Headstand :)

Supported Headstand - Sirsasana

• From hands and knees, come down to your forearms and hug your elbows with your hands.  This is how far apart your elbows should be and STAY as you move into headstand.
• Clasp your hands with the outside of the pinky fingers on the mat and the inside of your clasped hands, your palms, will be on the back side of your head.
• Place the crown of your head in that space prepared for it.  The crown of your head down on the mat (as if standing in Tadasana or Mountain Pose, with neck long, and chin slightly angled down).  
• As you engage your abdomen muscles or core, press into your toes, straightening your legs as much as you're able and come into a "headstand downdog".  At this point, you may feel a lot of pressure on the top of your head.  Press into your forearms, and allow the shoulders to square away from your ears, providing a solid base for you.  30-40% of your weight will be in your head - 30% in your core center - 30% in your legs.  
• Walk your toes in close to your face - bringing your hips high over your shoulders.  This requires some hamstring flexibility, so this may be difficult and thats ok!  Work with where you are and stop anywhere along the way!
• As your hips come over your shoulders, you may find some lift in the toes OR you lift one foot and tuck that knee into your chest. You may find some lift here.

NEVER kick into headstand!  Use a wall for support if needed. ***Stop anywhere along the way!

See Videos below - This will show you some ways to enter Headstand, finding lift, instead of kicking in.  It also provides some insight as to how to move away from the wall and tuck and roll out!  Remember, when your feet are extended up in the air, your balance will be harder!  The more you keep your knees bent, or legs extended wide, you may find some stability here.  One more tip - as you extend your legs - FLEX YOUR FEET!  This keeps the legs engaged and sends energy upward and not sinking into your head.  

This video shows tucked knees in and stag legs - bottom left box will show the struggle to want to kick into headstand if feet are too far away from face and hips are not over shoulders.

This video will show how to "tuck and roll" or fall out with soft surroundings :)

This video will show how to bring your feet wide.  This helps with those who struggle with hamstring flexibility.

Remember - This is your journey!  Take a look at my first headstand, and keep in time this took me diligent work.  Everyone learns their inversions in their own time. Don't compare as this will make the body feel as though it isn't "performing" for you and it will not feel safe and loved.  You want to love your body into these postures.  Allow your body to invite you in, when it's ready, not when you think it is.