FitSugar

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.

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.

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.