Yoga Headstands

Step 1: Elbow stand preparation for head stand

Place your elbows on the mat shoulder width apart. Interlock your fingers very well and secure without contracting your palms. Keep your forearms pressed down and make sure your elbows are in line with your shoulders. Bring your head down in between your arms without touching your head to the floor and begin to extend your legs and lift up your hips towards the ceiling as in Downward facing dog. Keep pressing down into your forearms and lift up into your hips to extend your spine and lengthen in the back of your neck. This is a wonderful preparation pose to open and strengthen your shoulders and to become accustomed to having your head upside down without any weight or pressure on your neck. Stay here for 10 breaths if you can. Exhale and come down into child's pose.

Step 2: Dolphin pose

Come back into the elbow Downward dog pose. Inhale move the trunk of your body forward until your chest reaches towards your joined hands, exhale come back to Downward dog pose. Repeat this 5 times. This posture is great for strengthening and opening the shoulders. Rest in Child's pose once again.

Step 3: Head stand preparation

Kneel down in front of your mat. Place your elbows on the floor shoulder width apart. Interlock your fingers well. Keep your hands open like a cup with your thumbs on top of each other. Press your forearms down. Place the crown of your head in the centre of your cup extending the back of your neck, there should be no weight on your head or in your neck. Press your wrists down and lift your shoulders away from your ears. Lift your knees off the floor and begin to straighten your legs walking your feet closer towards your face. Keep pressing your wrists and forearms down to create space between your shoulders and ears and to help lengthen in your neck. Hold there for 5-9 breaths. This posture is preparation for the full head stand pose. Come down into extended child's pose and rest for a few seconds.

Head stand preparation with the wall

For absolute beginners, or people who are not flexible it is best to use a wall, and perhaps practise under supervision. Place your elbows on the floor shoulder width apart next to the wall. Interlock your fingers and keep your hands open like a cup with your thumbs on top of each other. Press your forearms down. Now place the crown of your head in the centre of your cup extending the back of your neck, there should be no weight on your head or in your neck. Press your wrists down and lift your shoulders away from your ears. Lift your knees off the floor and begin to straighten your legs walking your feet closer towards your face. Keep pressing your wrists and forearms down to create space between your shoulders and ears and to help lengthen in your neck. Hold there for 5-9 breaths.

With practice you may feel you are able to extend your legs above your head into the full headstand. Either do this under supervision or if you feel confident try to do it by yourself up against a wall at first, to build up your confidence and strength.