I think we can all agree that getting up on your head and standing upside down can be considered a milestone, bringing your level of physical fitness a notch higher. But what does it really take to do a supported headstand and how do you know when your body is ready to come into the pose safely? Here’s my take on progressing into it.
A person learning to go upside down is like a baby learning to stand for the first time. Of course, your body has to get used to shifting its weight onto whatever part will be in contact with the ground. And your primary goal is to build that solid foundation, the same way a baby would start building strength on its legs and feet. There are a lot of things going on in a headstand (Salamba Sirsasana A in Sanskrit) and great awareness of these things will really help you come into it with much ease. The video below is a breakdown of the pose for beginners.
You’ll find the breakdown to a headstand everywhere online. But what many of these articles/videos don’t tell you are the things your body needs to be ready for in order to accomplish the step-by-step such as the one above. BELOW IS THAT LIST.
1. Shoulder Flexibility. This will keep your elbows from splaying out to the sides. Your elbows need to be shoulder-width distance apart at all times. Once they splay out wider than your shoulders, you lose your balance.
How do you know when your shoulders are ready?
Extend both of your arms upward. While keeping your shoulders away from the ears, interlace your fingers and bend at the elbows. Place your hands just past the crown of your head, bring your forearms parallel to the floor and squeeze your elbows together, keeping them as wide as your shoulders.
If you are able to point your elbows directly forward while keeping them just in line with your shoulders, then you’re ready. If the shoulders are climbing up to your ears or your elbows are pointing down at an angle, then you need to work on shoulder flexibility a little bit more.
2. Hamstrings. It may not be obvious but the backs of your legs need to be flexible enough so you can stack your hips above your shoulders and come into the pose below.
You’ll know when your hips are over your shoulders when the magic happens–your feet begin to float off the mat without any effort.
3. Upper Back and Arm Strength. These allow you to keep your shoulders pulling away from the ears and moving upwards.
4. Core Strength. Your core will keep you from toppling over. When you find yourself falling backwards, you need a little bit more support from your midsection.
5. Awareness. Once the magic comes and your feet lift off, you have to really be present and aware. Be where you are FULLY so you can take control of your movements as you lift up. Can’t seem to stand straight while upside down? Push your hips a little bit more towards the direction where your back is facing to create the little arch you get on your lower back when you stand upright. That way you bring your spine into neutral. Reach the legs up and squeeze your thighs together.
Now, you don’t have to work on all these things at the same time. Constant yoga practice will help gain the flexibility and strength needed in these areas. Doesn’t matter if you work on them separately. Many poses target these muscles in terms of strengthening and stretching.
Enjoy your practice but remember to keep it safe! Don’t rush yourself into anything. It’s the journey that always makes the destination worth it. <3
