Learning how to do a headstand. 4 preparatory exercises

choreographer, body and mind development coach

If headstand seems to you something impossible and you don’t even dream of mastering it someday, this instruction is for you. To perform the exercises, you need to conduct a preparatory stage, so as not to harm the body.

First, you need to learn how to hold the corners and stands on your forearms or hands against the wall. Do not forget to warm up well before the exercise.

Pomembno! Carefully monitor your sensations and well-being. Do the exercises without jerking and follow the technique. If you are not confident in your abilities and doubt that you can master this element on your own, contact a professional instructor.

Forearm angle against the wall

Tehnika

• Kneel on your knees. Lean on your elbows so that an isosceles triangle is formed between them.
• Alternately raise your legs and rest your feet against the wall at such a height that when you straighten your knees, there is a right angle between your body and legs.
• Your pelvis should be exactly above your head, with your head pointing down and your neck relaxed.

Hold this position for 30 seconds, then gently lower your feet to the floor.

Angle on the hands at the wall

Tehnika

• Kneel on your knees, with straight arms lean on the floor. The palms are strictly under the shoulders.
• Alternately raise your legs and rest your feet against the wall at such a height that when you straighten your knees, there is a right angle between the body and the legs.
• The pelvis is above the head, the top of the head is pointing down, and the neck is relaxed.

Hold this position for 30 seconds, then lower your legs.

Standing on the forearms against the wall

Tehnika

• Stand facing the wall a short distance away from it, place your elbows on the floor in front of you at shoulder width.
• Take a strong upward swing with one leg, while lifting your body and the other leg to place both feet on the wall.
• It is important to keep the swing leg straight. This will create good inertia, so it will be easier for you to get up and transfer your body weight to the wall.

Hold this position for 30 seconds and then gently lower first one foot and then the other to the floor.

Handstand against the wall

Tehnika

• Stand facing the wall at a small distance from it, place your palms on the floor in front of you at shoulder width, spread your fingers wide.
• Make a strong upward swing with one leg, simultaneously lifting the body and the other leg to place both feet on the wall.

Hold this position for 30 seconds, then gently lower yourself down.

Unsupported headstand

Tehnika

• Place the palms of your hands on the top of your head, crossing your fingers in a lock, and spread your elbows apart, there should be a point on the floor just above your forehead.
• Lift your pelvis up, straighten your legs, stand on your toes, get as close to your hands and head as possible.
• Very carefully start lifting your legs up, pull your shoulders to the pelvis, do not lift your straight leg and do not make a swing, otherwise inertia will take you backwards and you will fall.

For the beginning it will be enough to stand for 30 seconds, gradually you can increase the time of holding the pose to 1-3 minutes.

You can learn more about the technique in the video.

Practice regularly, and everything will work out! And if you want to master more beautiful and complex asanas from yoga, read the article at the link.