Falling under the category of more advanced poses, Headstand Pose, or Sirsasana, offers many benefits. It actively engages the muscles of the core. It propagates correct posture and strength in the area. Simultaneously, it demands focus to maintain the needed balance which promotes a healthy mind.
1.) Begin in Child's Pose.
2.) Cup your hands and place them as close to your knees as possible, palms facing upwards. Place the crown of your head in your palms, be sure to protect your neck by providing support using the cradle of your arms.
3.) Lift your hips and come up onto your toes, pressing all of your weight into your palms, walk up the mat on your tiptoes until your back is in a straight light pointing up at the sky.
4.) Slowly lift one leg at a time, keeping a bend in the leg and engaging your core. Bring your legs to the height of your mid-point.
5.) Now, keeping your core engaged and your neck and head supported, straighten your legs up to the sky, engaging every muscle through the body. Hold this pose for up to one minute.
6.) To release the pose, simply reverse your steps with control, and come back to Child's Pose.
Headstand Pose is a true wonder pose for the core, the abs and the back. It actively engages the muscles of the area, strengthening them as nothing else, supporting a proper posture at the same time.
Headstand Pose requires a lot of focus to maintain the balance of the body. It also opens up the Crown Chakra, allowing us to think more clearly.
Being an inversion pose, Headstand Pose exerts a soothing effect on the nervous system. After performing it, one feels relaxed, calm and distressed.
If you would like to open up your hips while practicing Head Stand Pose, slowly start bending your knees to the sides while in the pose until the soles of your feel can meet and flatly touch each other. Such a variation provides a great stretch to the hips and prepares them for more advanced hip openers.
For those who like a challenge and would like to train their abdominal muscles a bit more, start in Headstand Pose and then open your legs at hip level until your stretched legs are parallel to the ground. Keep the feet flexed, with toes pointing to the ground.
When marching your legs up to your trunk while getting into the pose, move one of your legs to the side forming an approximate 45-degree angle with the trunk. Remember to stay on your tiptoes. Move just one leg accordingly to the classic form of the pose and stay in this position to provide a deeper stretch. It is also a good variation for less advanced yoga practitioners.