Posts Tagged ‘handstand’

Try some mood lifting, headache relieving, alertness and focus improving Inversions…

December 29, 2010

Shoulder Stand – Sarvangasana

Build up to Shoulder stand with Legs Up the Wall, or a wall supported Shoulder stand:  Begin with your legs up the wall, your bottom should be very close to the wall.  Bend your knees and bring your feet onto the wall.  Press your feet into the wall and lift your bottom from the floor.  Bring your hands to your upper back.  Try lifting first one leg, then the other off of the wall. Lay on your back with your arms resting on the floor over your head.  Roll Backwards, lifting your hips off the floor.  Bring your hands to your upper back and straighten your legs.  Slowly begin to lift your feet off of the floor, work your hands closer to the mat to straighten your pose.  There should be no neck pain.  When you are ready to come out of Shoulder Stand, carefully, lower your feet to the floor over your head and unroll.

Forearm Stand*– Pincha Mayurasana (Bent Arm Balance, Feathered Peacock)

Try Dolphin to build up arm and shoulder strength, then move your dolphin pose to the wall, and try to kick your legs up (head remains off the floor).  Kicking up takes practice, stick with it and you’ll achieve a Forearm stand in no time!

Handstand* – Adho Mukha Vrksasana

Build up some arm strength with a supported handstand.  Try coming into Down Dog with your heels at the wall.  Then, begin to walk your feet up the wall, eventually into a handstand with your toes on the wall.  When you are ready, turn your Down Dog around so that your hands and back of the head are near the wall.  Practice kicking your legs up (Head stays off the floor).

Headstand* – Shirshasana

Build up strength in Tripod.  When you are ready to begin headstand, try to come to a Forearm Down Dog, heels to the wall.  Walk your feet up the wall.  When you are ready turn your Forearm Down Dog around, hands near the wall, try to kick your legs up.  Be careful; try not to put your weight on your head.  You should be able to slide a credit card between your head and the floor.

*Try to remain in your inversion for 3-5 minutes. Rest in Child’s Pose when you come down from your inversion.

Not quite ready for head, hand or arms stands?

Try Down Dog, Dolphin, Tripod, Legs up the Wall, Rag Doll, Standing Split, or any pose where your head is lower than your heart.


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