sheer-SHAH-sah-nah
The 'King of Asanas,' Headstand is a powerful inversion that strengthens the entire body, calms the nervous system, and improves circulation. It builds courage, focus, and a fresh perspective.
Interlace fingers, place crown of head on floor.
Lift hips, walk feet in, then slowly lift legs.
Engage core, press forearms into floor.
Ensure forearms and elbows form a solid base, pressing down firmly.
Place the very crown of the head on the floor, not the forehead or hairline.
Keep the body in one straight line from head to heels; avoid banana back.
Hug elbows toward the midline, engaging the shoulders.
Draw the navel toward the spine to support the lower back.
Strengthens the core, neck, shoulders, and spine.
Improves blood circulation to the brain, stimulating the pituitary and pineal glands.
Relieves pressure on the heart and lower body.
Calms the brain and helps relieve stress and mild depression.
Builds confidence, focus, and improves memory.
Practice Headstand with your heels against a wall to build strength and confidence before moving to the center of the room.
Place a folded blanket (not too thick) under your forearms and head for cushioning and to prevent pressure on the crown of the head.
Stand beside the student. Place hands on their outer hips and gently assist in lifting the pelvis, helping them stack hips over shoulders.
Communicate clearly; do not pull them up if they are not ready or engaged.
Place hands on the student's thighs or calves and gently encourage the legs to straighten and lift towards the sky.
Ensure the core is engaged and the base is stable before assisting the legs.
Balance on your head.
Distribute your weight evenly between your forearms and the crown of your head, finding a stable tripod base for the inversion.