How to do the headstand or shirshasana like a boss!

If you fear doing headstands, these tips will help you get into the inverted position easily.

Do you panic when your yoga instructor says it s time to work on headstands or shirshasana? The idea of placing all of your weight on your head can be daunting, but shirshasana or headstand offers a wide range of benefits. Here s how you can do a perfect headstand.

Warm up:

You would not want to straightaway dive into this pose. It is crucial to warm up the pivotal muscles in the body used in this posture. Perform stretches like downward facing dog, wide legged forward bend and bride pose to prepare your body.

The five steps to do a headstand:

1. Sit comfortably on your soles and place your knees on the ground.
2. Now lock fingers of both the hands. Now making a triangle of the locked fingers and the elbows, keep it on the ground.
3. Now bend forward and place the middle of your head on the ground near the finger lock. Now place the weight of your body on your head and straighten your legs. By practice, soles will automatically leave the ground and knees will touch the abdomen.
4. Maintain your balance and straighten your legs from thigh joint. Now completely balance your body on the head. Stay here for 15-20 breaths.
5. To return to the original position, first fold your knee and then the legs. Let the knee and thigh touch the abdomen. Now gradually place the soles on the ground. Sit on the soles and slowly raise your head.

If you fear falling these tips will help you do a proper headstand:

• If your balance is unstable, hanging upside down can be very difficult. A strong base is the first step in doing a headstand to support the weight of your entire body. Make sure your elbows are placed a few inches away from your ears.
• Make sure that your torso is in a straight line with your abs or it could be difficult to maintain your balance.
• If your core is not strong enough perform boat pose and plank pose to target your core. These asanas will also build your strength, and you will be ready and excited to invert.
• If you have a weak upper body, do asanas such as cobra pose and cat pose that will strengthen and tone your upper body.
• Slowly lifting your body rather than jumping into it will prevent falling.
• If you are a beginner, you can use the support of a wall as it will help build the necessary strength in shoulder and neck.
• Use a yoga mat or a cushion to practice so that the head feels comfortable on the floor while doing the asana.
• If you are new to this inverted yoga pose, you can also ask your instructor to hold your legs so that you can easily balance.

Do not perform a headstand:

• If you have a shoulder or a neck injury.
• If you are pregnant or are menstruating.

Image source: Shutterstock

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