FitSugar

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.

Headstand? Ugh. How to Stop Hating Inversions

Jenny Sugar — Wed, 25 Apr 2012 15:18:56 PDT

As beings who walk with their heads stacked over their feet, it's no surprise that going upside down in your yoga class scares the om out of you. Fear of falling, neck or other pains, and the sheer oddness of seeing the world from a whole new perspective can make inversions lowest on your list of faves. If you get upset whenever your teacher suggests headstands, forearm stands, or handstands, here are some tips to help you start loving these beneficial inversions.

Get Buff
When you first learned to walk, you practiced leaning on objects and walking along furniture to build your leg strength before you were able to walk upright on your own. The same needs to happen if you want to hold yourself in an upside-down position. Since our upper bodies aren't used to supporting the weight of our lower bodies, it's important to strengthen your core, upper back, shoulders, arms, and even the muscles in your hands and wrists to feel strong and stable enough to take a stab at a headstand or handstand. Target these muscles on your mat by doing these upper-body toning yoga poses, like Sage and Crow, and using these arm-strengthening tips during your next class.

Move Your Mat
It's perfectly commendable to tackle inversions in front of a wall and/or with a spotter, so don't be bashful about pulling your mat up to a wall or asking your instructor for a hand. This will relieve your anxiety about falling, which is often a huge obstacle that prevents people from trying inversions in the first place. Once you have some experience with safely holding yourself upside down without falling, you'll have the confidence to try it out on your own.

Keep on reading for more tips on conquering inversions.

Become a Crow Master: 5 Steps to Get You There

Jenny Sugar — Wed, 14 Mar 2012 13:21:52 PDT

No doubt about it, Crow pose is a challenge, but definitely one you can master. If conquering Crow is on your yoga agenda, here are some tips to get you balancing on your hands.

Another Round of Push-Ups
Arm balances like Crow are all about upper body strength. You can strengthen your arms and shoulders with all the vinyasas you do in class, but if you're itching to do Crow, do upper body work outside of yoga class. Push-ups are essential, so try all these variations. You can also use dumbbells or your own body weight and do these arm-strengthening moves. Not only will your upper body become stronger to hold yourself up in Crow, but you'll also feel confident baring your arms, just in time for tank top and bathing suit season.

Crunch Your Core
Aside from a toned upper body, a strong core is also a must. Practice these poses to target your tummy and back muscles. Skip the crunches, and work your core while strengthening your arms with the Up-Down Plank, one of my faves.

Continue reading for more tips on mastering Crow pose.

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.