FitSugar

5 Reasons You Can't Do a Headstand Yet

Jenny Sugar — Thu, 20 Oct 2011 01:56:36 PDT

Do you have a minipanic attack when your yoga instructor says it's time to work on headstands? Whether you've tried inversions a hundred times and can't stay balanced for more than half a second, or are too intimidated to even try, here are five reasons headstands aren't happening for you and how to get started hanging upside down.

You're scared of falling: This is a very real fear and a valid reason for not even attempting headstand, but how will you know whether or not you can balance upside down if you never give it a chance? There are many ways you can do a headstand and avoid the risk of falling. Try one of these: do headstand in front of a wall, have someone spot you, slowly lift into headstand instead of kicking up, or start with a Bound Headstand Prep where your feet never leave the ground (it's still a headstand if you're balancing on your head!).
You don't have a solid base: Whether you're doing Bound Headstand (shown in the photo above) or Tripod Headstand with your palms on the ground, your base needs to be strong and stable in order to support the weight of the rest of your body. In Bound Headstand, make sure the heels of your palms are pressed against the back of your head, and your elbows are a few inches away from your ears. In Tripod Headstand, keep your elbows at 90-degree angles. A strong base is the first step in building up to headstand.

Keep on reading to find out what else is preventing you from doing a headstand.

Want to Stand on Your Head? Yoga Sequence to Get You There

Jenny Sugar — Thu, 01 Sep 2011 15:11:24 PDT

Headstand is really intimidating if you've never attempted it before, but if you've always longed to stand on you head, here's a series of yoga poses to get you there. Don't worry if it scares you to go upside down. This sequence will build up your strength and courage. If you practice these poses regularly in this order, you'll feel ready (and excited!) to invert.

Strike a Yoga Pose: Playful Headstand

FitSugar — Tue, 06 Jul 2010 05:50:35 PDT

You've been practicing yoga for a while, and have mastered balancing in a basic headstand. Not only is it a great trick to whip out at parties to impress your friends, but holding this pose is an extremely effective way to strengthen your core and upper body and circulate your blood. Doing a headstand the same way every time you practice yoga is a little boring though, so have a little fun with it the next time you go upside down.

To find out how

Begin with your hands and knees on the mat. Lower your elbows to the floor and interlace your fingers, bringing your lowest pinky in front of the other pinky, forming a semi-circle with your hands.
Place the back of your head against your palms, and the top of your head on the mat, so your skull is vertical with the floor. Once your head and forearms feel stable, straighten both legs and walk your feet toward your face as far as you can.
Shift your hips over your shoulders, and keep your elbows planted firmly on the mat. Lift your right leg straight up toward the sky and then your left leg up too, coming into Bound Headstand.
After five breaths with your legs straight, begin to slowly move your legs. Bring them out wide in a straddle position and hold for another five breaths. Then bend your knees, bringing the soles of your feet together in a Butterfly position, holding for another five. Get creative and bring your legs in split position, Eagle, or try other variations. Then bring your legs back together, fold at your hips, and slowly lower your feet to the floor.

Glee's Matthew Morrison Believes in the Power of a Headstand

FitSugar — Thu, 13 May 2010 16:30:18 PDT

Having survived the simple choreography and sequined costumes of my high school swing choir, I have tuned into Glee since the beginning. As a self-professed Gleek, I must tell you my choir teacher had nothing on Mr. Schuester, aka Matthew Morrison.

Aside from our respective swing choir pasts, Matthew and I actually have a lot in common that might not be so apparent on the surface. One: we both like to run. He told Parade magazine that he likes to log five miles before heading to the set for a day of shooting. Two: he likes to turn things upside down. The actor explains his end-of-work ritual like this: ". . . after the day is done, before I leave my trailer, I do a headstand. It kind of gets all the blood in my head and it kind of lets me forget about everything, like 'All right, we're starting fresh, let's go.'" I love the oddly calming sensation of holding a headstand, too. See - so much in common!

Well, I guess you all know where to find me next Tuesday night.

You Asked: Issue With Inversions

FitSugar — Fri, 18 Sep 2009 05:50:02 PDT

Hi Fit,
I have been practicing yoga on my own for years, and I love it all . . . sun salutations, backbends, forward bends, you name it . . . except for the inverted poses. Despite my best efforts, I have never been able to get into them! Can you recommend any exercises to strengthen my upper body so that I will be able to do them, or do you have any other tips to help me take my practice to the next level? Should I have someone help me? Any advice you can offer will be much appreciated!
Thanks,
secrethoughts

In my yoga classes, inversions are the poses most people have problems with, so you're not alone. They require balance, strength, and most of all the guts to be upside down. I believe it's possible for all healthy people to do them, so to hear my tips on how to get yourself there,

read more.
Strengthening your upper body is a great way to feel stronger when inverted. I recommend regularly doing all variations of push-ups, the challenging Walking Elbow Plank exercise, and Dolphin Dive. I also recommend practicing Crow pose since it will also work your balance. Flexible hamstrings are also helpful, since they allow you to walk into the inversion. This is much better than jumping into it, which makes you more likely to lose your balance and not be able to hold the pose. So also incorporate Tipover Tuck and Seated Straddle into your stretching routine. When you're ready to go upside down, start off with the easiest inversion, Tripod Headstand. It's normal to feel nervous that you'll fall, so practice in front of a wall (with your head about eight inches from the wall). Place your head and hands on the mat, straighten your legs, and walk them in as close as you can toward your head. This is considered an inversion even though your feet aren't in the air. If you're feeling ready, rest your knees on your triceps, coming into Tripod Balance. From here, you can work on lifting one leg at a time into the air. If you're in front of a wall, you can easily place your feet on it for support. As you feel more brave you can lift your feet away from the wall and try balancing on your own. My best advice is to keep practicing and don't give up. As you become stronger and more confident, Tripod Headstand will become easier for you. Once you master that variation, you can move on to other inversions including headstand variations, forearm stand, and handstand. And if you have access to a yoga studio, taking classes and getting one-on-one help from the instructor will help you master inversions even faster.

Strike a Yoga Pose: 7 Headstands

FitSugar — Mon, 12 Jan 2009 13:00:05 PST

In Ashtanga Yoga, there are a total of seven headstands in Second Series. Some are more challenging than others, but with a little practice, you can master them all. At first, try doing all seven separately, and when you feel stable enough, try moving through all seven without letting your feet touch the ground.

Strike a Yoga Pose: Iron Cross Headstand

FitSugar — Mon, 08 Dec 2008 05:30:00 PST

Hooray! We've finally made it to the seventh headstand in Ashtanga Yoga's Second Series. Of course, you've got to end with a bang, and this pose called Iron Cross Headstand is no joke. I think it's the most difficult of the seven headstands, so don't get frustrated if you have a hard time staying balanced. Keep practicing this one until you've conquered it. If you have a sensitive noggin, fold your mat in half to cushion the top of your head.

Sanskrit Name: Mukta Hasta Sirsana C
English Translation: Free Hands Headstand Posture C
Also Called: Iron Cross Headstand

Are you ready to give it a try? If so

Begin with your hands and knees on the mat. Lower the top of your head to the floor so it's in front of your hands, just as if you were about to do a Tripod Headstand. Then walk your hands out to the sides of your head, keeping your elbows bent slightly, as shown in the photo to the right.
Once your head and hands feel stable, straighten both legs and walk your feet as close as you can towards your head.
Shift your hips over your shoulders and use your abs to lift both legs up into the air, or gently kick them up. Keep your legs together and point your toes.
Now here's the tough part. Walk your hands so your arms are straight and your head is in the middle.
Hold this pose for five deep breaths. Then slowly lower your feet to the floor.

Strike a Yoga Pose: Palms Up Headstand

FitSugar — Mon, 03 Nov 2008 07:00:00 PST

One of the reasons I'm a huge fan of Ashtanga Yoga is the many variations of headstand involved in the practice - seven to be exact. Palms Up Headstand is the sixth in the Ashtanga headstand series. I'm not going to lie to you; this one is pretty tough. As with all things though, practice makes perfect, so keep trying until you can stay balanced. If you have a sensitive head, you may want to fold your mat in half to add some extra cushioning.

Sanskrit Name: Mukta Hasta Sirsana B
English Translation: Free Hands Headstand Posture B
Also Called: Palms Up Headstand

How do you get into it? To find out

Begin with your hands and knees on the mat. Lower the top of your head to the floor so it's in front of your hands. You'll know your head is in the right position because your elbows will be directly over your wrists and you'll be able to see your hands.
Once your head and hands feel stable, straighten both legs out. Then straighten your arms in front of you. Your hands should be shoulder-width distance apart with your palms facing up. Spread your fingers as wide as you can to provide more stability.
Now step your feet onto your hands.
Shift your hips over your shoulders and actively press your hands firmly into the mat. Use your hands and your abs to lift both legs up into the air. If you can't lift your legs up, then gently kick one leg up at a time, coming into Palms Up Headstand. Keep your legs together and point your toes.
Hold this pose for five deep breaths. Then slowly lower your feet to the floor.

Strike a Yoga Pose: Tripod Headstand

FitSugar — Mon, 20 Oct 2008 14:30:00 PDT

Yoga is full of variety. One pose can offer many variations - even something as simple as standing on your head. I have introduced you all to the four variations of headstand found in Ashtanga Yoga. The first one is Bound Headstand, followed by Double Arm Headstand. The third is Forearm Headstand, and the fourth is Pinching Shoulders Headstand. We have three more to go, and the next one up is Tripod Headstand. I happen to think this is one of the easier ones because your hands can help you stay balanced, but it can also hurt your head, so make sure you do this on a thick mat. Fold your mat in thirds if you need more cushioning.

Sanskrit Name: Mukta Hasta Sirsana A
English Translation: Free Hands Headstand Posture A
Also Called: Tripod Headstand

How do you get into it? To find out

Begin with your hands and knees on the mat. Lower the top of your head to the floor so it's in front of your hands. You'll know your head is in the right position because your elbows will be directly over your wrists and you'll be able to see your hands. Your head and both palms will form the points of an equilateral triangle.
Once your head and hands feel stable, straighten both legs and walk your feet towards your face as far as you can.
Shift your hips over your shoulders, and keep your hands planted firmly on the mat. Practice doing Tripod Balance, by resting your knees on your triceps. Stay here or work on lifting both legs up into the air coming into Tripod Headstand. Keep your legs together and point your toes.
Hold this pose for five deep breaths. Then slowly lower your feet to the floor.

Strike a Yoga Pose: Pinching Shoulders Headstand

FitSugar — Mon, 06 Oct 2008 05:30:00 PDT

So we're finally up to the fourth headstand in Ashtanga Yoga. The first one is Bound Headstand, followed by Double Arm Headstand, and the third is Forearm Headstand.

Sanskrit Name: Baddha Hasta Sirsasana D
English Translation: Bound Hands Headstand Posture D
Also Called: Pinching Shoulders Headstand

To find out how to get into this pose

Begin with your hands and knees on the mat. Lower your elbows to the floor with your palms facing down, making sure your arms are parallel.
Place the top of your head right in the middle of your two wrists.
Now straighten your legs and walk them as close as you can towards your face. Shift your hips over your shoulders, and keep your forearms planted firmly on the mat. Lift your right leg straight up towards the sky and stay here, or work on hopping your left leg up too, coming into Forearm Headstand. If you feel up to the challenge and your hamstrings are super flexible, you can try lifting both legs up simultaneously, using your abs.
Now press into your head and elbows and slowly lift your hands off the ground. Bring your fingertips together and gently touch them to your shoulders.
To hold your balance, try to keep the weight equally distributed from your elbows to your fingertips. Tuck your tailbone and ribs in to keep your torso nice and straight.
Hold this for five deep breaths, then lower your feet all the way down to the ground. Come into Child's Pose to release your lower back and give your upper body a rest.