Headstand can seem impossible when you first start doing yoga. With some practice of some more accessible poses headstand is easier than it looks.
Doing a headstand takes a lot of strength and some flexibility. Strong abs, neck, arms and legs are important. It is also important to have flexible shoulders, hamstrings and hips. Here are a few yoga poses to put in your daily practice to get the body ready for a strong headstand.
Plank and Dolphin Plank. These two poses build the arm and abs strength needed in headstand.
Start lying on the floor belly faced down on the mat, curl the toes under. Push up with the arms keeping the body is a straight line shoulders, hips, knees and ankles in a straight line. Pull the belly button in and knee caps toward the hips. Hold. For dolphin lower onto the elbows keeping them aligned directly under the shoulders.
Bridge helps build flexibility in the shoulders as well as build strength and tone in the neck. Lay with your back on the mat, knees bent and feet firmly planted hip with apart on the mat near your seat. Tuck the shoulder blades underneath the heart, lift the hips pushing through the bottoms of the feet. Lightly press the back of the head into the mat.
Dolphin pose builds arm strength, abs strength and helps with shoulder flexibility. Starting in dolphin plank (outlined above). Step about six inches forward with the feet and push the hips up and back.
Uttanasana builds hamstring flexibility and can help some with hip flexibility. Simply start in a standing position. Inhale teaching up over head. Exhale and hinge at the hips bending forward. Lead with the belly and the heart. Continue to fold forward placing the hand on the chins, feet or floor.
Pigeon pose is great for building hip flexibility. Start on your hands and knees. Pull the right knee into the chest and lower the knee onto the floor. Straighten the back leg inch it back a little and lower the hips. Bend forward over the right knee to the point of comfort. If the hips don't feel stable place a blanket under the right hip. Repeat on the other side.
Practice these poses for a month or two. Before you know it you'll be ready to try headstand!
