Yoga Tutorial: Headstand
The King of all poses
1) Elbow and hand position
We start from ground up addressing the foundations of the poses. Having a strong stable foundation is key to the success of your supported headstand. Start by kneeling on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. You want to cradle your head in the space marked out with a circle in the picture above.
2) Position of head
To find the crown of your head, place the base of your palm right between your brows, have your entire hand against your forehead and press your middle finger tip down against your skull. That point is the crown of your head and the idea is to balance on that part of your head while in headstand.
You want to start by placing the part of the head between the headline and the crown of your head down on the floor so that when you walk forward you can roll back into the exact point which is the crown of your head before working on lifting off. This will take away the potential alignment error of being in a tucked chin position.
3) Stacking hips over shoulders
Now lift your knees and start to walk forward as much as your hamstrings allow. Pull your shoulders away from your ears. If you are stuck halfway and hips do not stack over shoulder, try stretching into your hamstrings more before attempting again. We you walk in, there is a tendency for the back to round up, counter that by directing tailbone towards the ceiling and continuously lift through the shoulders.
4) LIFT OFF
Squeeze one knee into the chest and hold belly in strong.
Keep squeezing knee into chest to find lightness on the other foot. Come onto tippy toes on the other foot.
Begin to rotate the pelvic from a posterior tilt (tucked) to a neutral position. Think of how you move from cat to cow. Or think about sticking your bum out and up to the ceiling.
This will get your legs to lift off as you straighten the spine.
Hug your elbows in and engage the belly muscles. Keeping the shape of the legs, keep lifting into you have the extended (straight) leg all the way up pointing toes to ceiling then straighten the other legs. Squeeze the legs together to find midline.
Enjoy inversions? Explore our power classes to learn more! The Lab Studios Yoga Power classes are designed with a peak pose in mind so you will be learning how to do poses in a clear and precise manner. Power classes are hatha based and is suitable for practitioners of all levels!