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How to Do a Headstand (Sirsasana) in Yoga

Learn the headstand from certified yoga instructor Chelsey Korus in this Howcast video.

Transcript

So this analysand Handstand. And while you're here you just want to be calm, breathing, feeling the swing back and forth. It's totally natural to have there be a little bit of movement. All I'm thinking about is pressing my elbows just as much as I'm pressing into my wrists. Though if my legs start to come forward, I'm pressing more into my elbows. If my legs start to come back, I'm pressing into my wrists. And I'm trying to keep the body completely unified. So the legs are squeezing together, my ankles are pointing, but the toes are opening towards the sky. And I am. And we'll totally go through this nice and slow so you can get there with me. Okay, so I'm going to come down.

What you're going to do for your mudra, for your hands for this pose, you're going to interlace your hands. If this bottom pinkie stays where it is and you roll, then there's could be that this finger rolls or breaks or something. So you don't want to have that happen. So instead, I like to do is just tuck it in. Just tuck that pinkie right in.

Open the hands like a book and the place, everybody asks where does the head go down onto the floor and it really depends on the angle of the neck and how the bones are in the neck and the head. So there isn't a universal rule. Like this is where your head should go. It's really going to be you finding the place that feels more comfortable. For me, it's not on the forehead, it's not on the hairline, it's somewhere in between. I had somebody tell me three finger widths distance from you hairline. But I don't know if that's true because other people have different hairlines. Like I don't know. So it's really just going to have to be you taking a trial and error of feeling what's right for you.

You are going to set your elbows. Make sure your elbows aren't out too wide. Right. Nice shoulder distance apart. Elbows, open the hands. Come onto the knees. Set the head down onto the floor. Hold onto the head. And then make sure that the shoulder blades can melt as the rib cage comes back in towards the body. Tuck the toes under like you're kind of in a dolphin shape here.

From here you're going to work onto your tippy tippy toes. And feel that you could lift up your head if you wanted to. That's how much you're pressing your hands and arms into the floor. And then take one knee into your chest and reach that leg up towards the sky. So you have a reference point of where to go.

Lean, bring that other heel in. I grab onto this leg so I can just draw up this leg so I know where my mid line is. And once I get there I squeeze in. Squeeze in. Good. Now the decent, I'm going to peel my tailbone back and squeeze my knees in towards my chest. That allows me to go slow. So I keep peeling my tailbone back and knees in towards the chest. And then as I start to come down towards the floor, if I keep peeling my tailbone back, I can rest here, here, there, there, and slowly come down to the floor. Peeling myself.

So that is how to enter and to lead to analysand headstand.

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