Kathryn Budig in Sirasana B

Get the best Yoga Tips at Yoga Divinity

The charm of yoga is that it can not be mastered. Do not get me wrong– there are plenty of individuals out there who’re extremely talented and knowledgable, but the genuinely smart understand that the more you learn, the less you know.

We played with traditional headstand in the last Challenge Pose post, and will now be venturing into the world of headstand variations. There are seven headstands practiced in the Second series of Ashtanga Yoga, and we will tackle numerous of those as well as some less traditional variations. Today’s variation, Baddha Hasta Sirsasana B, describes the bound-hand position that’ll form the base of the posture.

All these poses keep us on our toes– or rather on our heads, they require us to be diligent, conscious, and in song with the minute. Tiny tweaks can totally change a pose offering us a brand-new obstacle and reason to show up on the mat. Keep that in mind as you venture forward. Nobody is asking you to master these positions TODAY. View them as projects and a tip that yoga is below to play with us for the rest of our lives.

*** IMPORTANT: You’ve to have a strong grasp and understanding of conventional Sirsasana before trying this variation.

Step 1:

All of the headstand variations have various arm structures, but the head stays the same (weight straight onto the crown with all 4 sides of the neck even). Without over thinking this, just flex your elbows and grab your forearms close to the crook of your elbows. It doesn’t matter which hand goes on top, just go for your natural grip. It is not a death grip– simply a soft holding of your arms to create the shape. Take this shape and location it onto your mat straight in front of a wall.

Step 2:

The key to keeping in mind where to put your head is that you’ll be looking straight into your arms. Put the crown of your head down in front of your folded arms so that your forehead touches them. Remain on your knees as you start to raise your shoulders to give you lots of length in your neck. Push your elbows down into the mat as an anchor.

Step 3:

Keep the foundation or your head and arms as you curl your toes under, align your legs, and raise your hips into Dolphin Pose. Walk your toes in towards your face till the hips ultimately stack over your shoulders. You’ll feel the weight get heavier in your upper back as your feet get closer. Withstand the desire to collapse by rooting the elbows down and lifting the upper back away from the earlobes. Practice holding below for 8 breaths. If this is exhausting work, you have found your variation! Keep working this till you can hold for 8 breaths with simplicity.

Step 4:

From Dolphin, bend one knee and tuck it tightly toward your chest. Draw your heel toward your bottom and spread your toes. This should turn your hips even further forward over your shoulders so you come into a light positioning that’ll pull you up into your headstand variation. Take a couple of breaths with one knee lifted and then try the second side. If you can pull both upper hands into a pike position (both knees to chest), go all out, then use your belly control to straighten your legs into full position. Every few breaths advise yourself: shoulders up, elbows down.

Step 5:

Seeing that this is a foreign inversion for the majority of, finding out first at the wall is crucial. Drop the ego– even if you do Headstand all the time! It’s best to learn your posture in a safe scenario and then branch out from there. If you can get one knee into your chest, you can start to kick up. Bend the knee of the leg still on the ground and take little jumps working the hips over your shoulders and either both knees into your chest or drawing the straight leg straight up to the wall. Don’t stress over balance yet– simply get up. Once both heels come to the wall, attempt flexing your feet and drawing your spine and energy upward to extend your body and soften the lots on your neck.

If you’ve the flexibility to push into Headstand, you can practice Dolphin Pose and walking the legs in straight up until they can remove as a team up into the position. This will ultimately give you even more control as you start to relocate far from the wall. Take 5-8 breaths then return to the ground and rest in Kid’s Pose for 30 seconds.