Photo: Monika Villalobos
I still remember my first yoga class. I was 17-years old and one of the first poses I did was headstand. I remember being so excited because I’d nailed it. At least that’s what I thought at the time.
After years of practicing and going to different yoga studios, long before I got my yoga certification, the headstand remained one of my staple poses. It is great for increasing blood flow to the brain, building strength in the arms, shoulders and core muscles. And all these things are great for surfers. It can even help with hair loss, energy, and stamina.
But let’s talk about fear. Not all beginners feel the same excitement toward inversions as I did that first time. Some of my students today tell me they are afraid of being inverted, feel too weak to balance on their head, or just aren’t sure of how to practice headstand properly without hurting themselves.
So, I came up with this quick guide to starting your headstand journey. It’s a great way to start working on an awesome inversion so you can master this pose and feel like a king.
BUILDING UPPER BODY AND CORE STRENGTH
The first thing to work on is building strength in the upper body and core. Dolphin pose is actually a great way to prepare for headstand and several arm-supported balances. Come to four points and place your forearms on the mat, then lift your body to come into forearm dog. Inhale and walk your feet closer until you feel your ribs are in and tailbone up. Lengthen your spine and hold this pose for at least five breaths.
LEARNING PROPER HAND PLACEMENT
Measure your elbows first so you can see the distance between your arms and shoulders, Bend forward and place the hands on the floor with fingers intertwined. The hands and elbows should rest on the floor to make a triangle.
Hold it firmly so that the head does not slip when the asana is performed. Move forward and lift your buttocks up so that the thighs are perpendicular to the ground.
Now move the knees slightly inward toward the abdomen. Apply pressure on the hands and try to lift the trunk and legs a few inches above the ground. Hold your breath to lift yourself off the ground. If you are able to do this, then move on to the next stage. Keep your legs straight, abs tight, and make sure your arms and shoulders are not collapsing.
Another way of doing this will be to use a wall for support until you’ve built up the balance and confidence to try without it. Try not to kick up into a headstand, rather control the ascent to the top. This will make your core stronger and prevent injuries.
