Best Tips for Landing a Headstand for Beginners | The Exploring Yogini | The Exploring Yogini
Are you semi-new to yoga & struggling with landing your supported headstand posture?
Do you practice often & aren’t sure why the pose isn’t clicking in your body? 
 
Not too long ago, let’s say, 7 months ago, I too was confused on how to access a supported headstand in my body.
I tried & tried, yet failed every time, I’d kick into my pose. 
 
The beginner’s struggles are still very fresh in my mind.
Using these struggles, I’m going to utilize them to help you access a headstand in your yoga practice.
 
Let’s journey onward friends.
 

You’ll learn the supported headstand preparation poses, techniques, & helpful safety tips to successfully land your pose.

Yoga Pose: High Boat & Low Boat

Strengthens your core muscles

How To:

  • Come to a seated position with your feet in front of your hips.
  • Guide your feet out about a foot away from your hips & gently lean back. Use your core here & draw your shoulder blades away from your earlobes.
  • If you want to move on, slowly hover your feet off of the earth. Your calves should be parallel to the Earth.
  • You can keep a light grip on the back of your hamstrings, however, check-in with your shoulder blades, are they activated?
  • Here you can challenge yourself by removing your palms from the backs of your legs and hovering them next to your legs OR raising them above your head.
  • You can choose to straighten your legs if your hamstring flexibility allows you to comfortably do-so.
  • Lastly, you can add more of a core intensity by lowering into Low Boat Pose. While in low boat pose, your feet & head hover off of the ground. Keep your tummy muscles nice and tight. Activate all of the muscles in your body here.

Modifications:
Keep both feet on the ground &/or keep a light grip on your hamstrings.

Yoga Pose: Reverse Plank

How To Reverse Table Top:
  • Place your palms on the earth so that your fingers are pointing towards you.
  • Your palms are sitting directly underneath your shoulders.
  • Stack your feet hip-width distance apart.
  • Using your core, life your hips off of your yoga mat.
  • Re-adjust your feet so that they are directly underneath your knees.
  • Activate your shoulder blades so that they are hugging in to one another.
  • Press the bottoms of your feet evenly into the earth.
  • Keep your head up or drop it back down. Listen to what feels comfortable in your body.

How To Reverse Plank:

  • Place your palms on the earth so that your fingers are pointing towards you. Your palms are sitting directly underneath your shoulders.
  • Stack your feet hip-with distance apart.
  • Using your core, life your hips off of your yoga mat.
  • Straighten your legs out & point your toes. Your body makes one long line.
  • Activate your shoulder blades so that they are hugging in to one another.
  • Keep your head up or drop it back down. Listen to what feels comfortable in your body.
  • Continue to hug in all of your belly muscles to keep your hips high.

Yoga Pose: High Plank & Chaturanga

What muscles it strengthens: This yoga pose helps you increase your core & shoulder strength.

How To:

  • Stack your shoulders over your wrists & spread your fingers out wide. Gaze is to the top of the mat.
  • Reach your heels to the back of the room. Hug all of your muscles in your legs- your quads, hamstrings, and calves to your bones.
  • Use your core to maintain a straight line from head to toe.
  • Push the ground away from you & bring a slight bend to your elbows when holding high plank. Lift up & out of your shoulder blades.
  • As soon as your ready to move into Chaturanga, come down to your knees or onto the very tips of your toes.
  • On your exhale, slowly bend your elbows & pin them in towards your rib cage.

Tip: During the recording, I stuck my butt up in the air. Try to keep your hips even with the rest of your body.

To view it’s video, go here. I couldn’t upload it to the blog because their were too many videos uploaded already. Whoops!

Here are is the step-by-step to safely getting into your supported headstand.

Thank you so much for sharing your headstand journey with me.

A word of advice: try to maintain patience. Your body needs time to create the strength & muscle memory for it to make sense in your body.

After all, we didn’t intuitively know how to tie our shoe or ride a bike the first time we tried, now did we?

Try this posture out a few times a month. Try it once & then move on with your practice. Let’s not attach oursevles to the end outcome but rather enjoy the journey of creating strength inside & outside or physical & mental bodies.

 

What yoga posture do you want to learn next? Send me an email and let me know!


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