Today I want to discuss the variations of Headstands to help you find the version that is right for you. There are many different variations and styles of Headstands, which are a great way to build strength in the legs and arms.
With headstands, you’re bound to have a few questions: are they safe? How do you know if you’re doing them right? What else should you be doing while headstands? This post will teach you five different variations of headstand that you can try. I’ll explain the benefits of each, and why you should try them.
You’ve felt the burn in your legs from a headstand. Why do you think you feel it? Most likely it’s because your hamstrings are burning. Here are a few variations to help you get a better hold on your legs and de-stress your hips.
If you are comfortable – and I mean really comfortable – in the headstand on the wall and can hold Sirsasana I (straight up and down) for at least 5 minutes, you are ready to play with some variations.
If you’re not yet comfortable with the headstand, you can improve your strength and flexibility by participating in a free 30-day yoga challenge! The headstand is not a posture for beginners. The 30-day challenge will allow you to gradually build your confidence before moving on to more difficult poses.
In Light of Yoga, B.K.S. Iyengar presents the Sirsasana cycle, a variety of movements that can be practiced after standing for 5 minutes in Salamba Sirsasana I; and in the second Ashtanga series, there are seven variations of the headstand with different hand positions
But this is not the end of the pear festival. On Instagram, you’ll see that there are endless variations for your legs and arms to test not only your balance, strength and agility, but also your proprioception – the ability to feel your body in space.
Going upside down can be pretty disorienting (especially for those unfamiliar with inversion), but trying to organize your feet upside down is a whole different matter.
For students who are beginning to master the headstand: Make sure you’re under the guidance of an experienced instructor, and for those who are still comfortable with the headstand, try doing the pose in the corner of the room to work on your balance away from the wall.
So, for those of you who are up for a new challenge, here are my five favorite leg variations in Salamba Sirsasana I.
1. Spread leg position
Loan : Nir Livni Photography
There are several ways to perform this leg variation. Once you have stability in a straight headstand, start spreading your legs. Spread your legs and begin to tilt your pelvis forward (and strengthen your core!) by turning your thighs and toes toward the floor and the back of your feet up.
Push through the heels and lift up through the inner thighs to maintain balance.
You can start by spreading your legs on the floor and lifting them up in a wide position. Play with the forward and backward bending of the pelvis and the lifting and lowering of the legs. Once you get used to it, this variation is a fun way to train your core by lowering your toes and raising them again.
2. Baddha Konasana in head position
Loan : Nir Livni Photography
This variation is interesting in combination with a wide-legged position. With your feet far apart, bend your knees and bring the soles of your feet together: It’s a lot harder than it looks. Squeeze your feet together and spread your knees wide apart, try to keep your toes straight.
3. Eagle feet in Pearwood
Loan : Nir Livni Photography
From Sirsasana I, begin to bend the legs, bringing the knees forward and slightly back (as if sitting in a small chair). Cross one hip over the other and wrap your leg around the other as in the eagle pose.
Try lowering your knees and bringing your hips parallel to the floor, tilting your pelvis forward, or pulling your knees toward the ceiling so that the soles of your feet point in the same direction as your back.
4. fissures in the head
Loan : Nir Livni Photography
From Sirsasana I, spread the legs from front to back and press the lunges with the heels. When your left foot is in front, begin to rotate your torso to the right, but your shoulders should not rotate with it.
To stabilize at the expense of the shoulder girdle, bring the opposite shoulder strongly back; so, if the left leg is in front and you turn to the right, you must bring the left shoulder strongly back.
5. Lotus feet in pear tree
Loan : Nir Livni Photography
You think bending the lotus on the ground is hard, try it on your head! I highly recommend mastering the seated position first before trying the headstand, but once you’re in the opposite position, it’s pretty much the same squat, but without using your arms.
From Sirsasana I, bend one knee to the side and bring the ball of the foot into the opposite fold of the thigh. Then bring the leg with the knee forward and the buttock slightly backward and bend the other knee to the side.
Cross your shin and bring the other leg into lotus position, which may take a few tries.
That’s right: five different leg variations in the headstand! Try them yourself and let me know what happens, yogis!
Photo credits: Nir Livni Photography / Yogini : Meagan McCraryA headstand is a yoga exercise where you stand on the floor and raise your legs straight in the air in a line with the soles of your feet facing each other. The idea is to use this exercise to strengthen and tone the abdominal muscles and improve flexibility in the hips and legs.. Read more about headstand hand variations and let us know what you think.
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