How to do yoga headstand

There are many yoga postures and they are complex. The higher the level, the more difficult it is. It is not easy for ordinary people to master them. Some beginners are always scared off by the difficulty. In fact, yoga is divided into various levels, and you can learn according to your own situation. There will not be very difficult movements in the initial learning, so don’t worry. This article introduces the steps and methods of practicing yoga headstand. If you don’t know how, come and learn it quickly.

Headstand is known as the "king of yoga poses" because it has many benefits for both body and mind. Many people flock to it and want to try it out; but more people stay away from it, either because they are afraid of falling or because they think it will cause "brain congestion"! In fact, as long as you can master the key points of balance, it is not as dangerous and difficult as it looks.

Benefit from turning over

Send blood to the head, eliminate fatigue, activate brain cells and make the mind clear. * Activates the pituitary gland, pineal gland and thyroid gland, increases hemoglobin in the blood, and strengthens body functions. * Enhance memory and concentration. * Improve insomnia and headaches. * Aid digestion and treat constipation. * When the body is inverted, the heart can rest and palpitations can be alleviated. * Turning your body upside down can prevent your internal organs from sagging. * Reduce the chances of cold, cough and tonsillitis. * Increase self-confidence. * Strengthens the arms, shoulders, abdomen and back, which is helpful for practicing "Backbends".

Steps/Methods

1 Sit on your knees with your knees bent and together. Place your hands in front of you, cross your fingers and clasp them tightly (see small picture), open your elbows to the same width as your shoulders, so that your arms and clasped hands form a triangle, firmly fixed to the ground.

2 Place your head inside the "triangle". Place the center of your head on the ground (see small picture), with the back of your head against your palms, and your eyes able to look straight at things behind your feet. Whether you look too much at your upper body or too much at the ground, it means that you are not placing the center of your head on the ground. Then, wrap your head with your hands, slowly straighten your knees, and raise your hips.

3 Straighten your feet completely, with only your toes touching the ground. Slowly move your feet towards your head until your torso and waist are vertical.

4 Hold your head and elbows firmly in place. Tighten your abdominal muscles and push your hips back. Exhale, slowly lift your feet until your thighs are horizontal, bend your knees, tighten your thigh muscles, and keep your feet together. At this point, all the weight of your body should be supported on the ground by three parts: the center of your head and your elbows. Beginners should place 20% of their body weight on the top of their heads and 80% of their body weight on their elbows. Later on, slowly increase until the top of the head and elbows each support 50% of the body weight. Stay in this position for at least 20 seconds, breathing naturally. If you can do it easily, proceed to the following steps.

5 Inhale, slowly straighten your legs and lift your toes up. Continue to tighten your abdominal and thigh muscles, bring your feet together and stretch upward so that your entire body is in a vertical line. Do not lean your body left or right or forward or backward. Beginners should hold this pose for 1 minute, then slowly increase to 3 to 5 minutes or more. Keep breathing naturally and relax your facial muscles as much as possible. Then gently go back to step 1 in reverse order, and then do the "Child's Pose" (see P.158) as a resting posture to restore the brain and heart to a horizontal position. Difficulty adjustment: Beginners can use a wall to assist in practicing the "Headstand": kneel down 10 cm away from the wall. Complete steps 1 through 3 as above, then lift your feet off the ground and press your buttocks against the wall. Straighten your feet and move your hips away, leaving only your heels hanging on the wall. Keep your body upright and don't lean left or right.

Action changes

When you can easily complete the "Headstand", you can try to challenge this upgraded version: After completing step 5, slowly open your feet to the left and right, curl your toes, stretch your heels outwards as much as possible, and keep your feet straight.