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Strike a Yoga Pose: 7 Headstands

FitSugar — Mon, 12 Jan 2009 13:00:05 -0800

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.

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Strike a Yoga Pose: Palms Up Headstand

FitSugar — Mon, 03 Nov 2008 07:00:00 -0800

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 read more.

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 -0700

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 read more.

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 -0700

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 read more.

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.

Strike a Yoga Pose: Forearm Headstand

FitSugar — Mon, 22 Sep 2008 05:30:00 -0700

Of all the balancing poses, headstands might just be my favorite. They're challenging and work the upper body as well as the abs, but I also love that there are so many variations of the pose. In Ashtanga Yoga, there are actually seven different headstands. The first one is Bound Headstand, followed by Double Arm Headstand, and here's the third, Forearm Headstand.

Sanskrit Name: Baddha Hasta Sirsasana C
English Translation: Bound Hands Headstand Posture C
Also Called: Forearm Headstand

To find out how to get into this pose read more.

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.
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.

YOGA CHALLENGE: Double Arm Headstand

FitSugar — Tue, 22 May 2007 17:15:00 -0700

Are you ready for the latest YOGA CHALLENGE? Oh good. Since you've been practicing Bound Headstand, here's a variation for you to try called Double Arm Headstand.

It just takes a little practice to distribute the weight evenly across your arms and head, but once you get it, you'll say "Oh, this is just like Bound Headstand!"

Sanskrit Name: Baddha Hasta Sirsasana B
English Translation: Bound Hands Headstand Posture B
Also Called: Double Arm Headstand

Get a friend to snap a picture of you doing it. Then go to the YOGA CHALLENGE group. If you aren't already a member, click on the word "Subscribe" on the left-hand side under the black & white photo. If you're not sure how to post your picture to the group, check out this explanation.

Are you ready? If you want to know how to get into Double Arm Headstand, then read more

Begin with your hands and knees on the mat. Lower your elbows to the floor and grab a hold of your opposite elbows with your hands, so your forearms are parallel.
Place the top of your head on the mat right in front of your forearms - you want your forehead to be touching whichever forearm is in front. Work on evenly distributing the weight between your head and your elbows (just like in Bound Headstand).
Once your head and forearms 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 forearms planted firmly on the mat. Lift your right leg straight up towards the sky, and stay here, or work on lifting your left leg up too, coming into Double Arm Headstand.

That's it! Don't forget to post your pics here. I can't wait to see them. I'll choose my favorite and post it right here on FitSugar.

Strike a Yoga Pose: Bound Headstand

FitSugar — Mon, 21 May 2007 10:15:00 -0700

We've been doing a lot of grounding yoga poses like Warrior 1 and Pigeon that work on your leg strength and flexibility. Let's turn things around - literally - and talk about headstands. This is a fun inversion to practice, because you can work on your balance and build the strength in your upper body. I do this pose if I have a headache, stuffy nose, or if I'm feeling sad or tired. All the blood rushing to my face is so invigorating, and standing upside down gives me a whole new perspective on life.

Try this pose, but do only what you feel comfortable with. You don't even have to lift your legs off the ground - you can just work on building the strength in your upper back and arms. You can also do this pose in front of a wall or with a trusty friend who can spot you.

Sanskrit Name: Baddha Hasta Sirsasana A
English Translation: Bound Hands Headstand Posture A
Also Called: Bound Headstand

Want to see how to do this pose and see my Headstand bloopers? Then read more.

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 you feet towards your face as far as you can.
Shift your hips over your shoulders, and keep you elbows planted firmly on the mat. Lift your right leg straight up towards the sky, and stay here, or work on lifting your left leg up too, coming into full headstand.

Getting into headstand and being able to stay up is a fun challenge to practice, but it can be a little scary. Everybody has a hard time at first and everyone falls out of it. It's no big deal - you just have to keep on trying until your body gets it. Once you do find your balance, the feeling is unbelievable!

Here's a few pictures of me falling out of headstand.

Strike a Yoga Pose: Iron Cross Headstand

FitSugar — Mon, 08 Dec 2008 05:30:00 -0800

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 read more.

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.