Headstand
Beginner

Think: “my arms are my legs”. These are the instructions that Swami Vishnudevananda used to help students to focus on the tripod base formed by their elbows and hands in this pose.

STARTING POSITION Relax in Child’s pose for a few moments before you practise Headstand.

1 Lean forwards, clasping each hand around the opposite elbow and placing your arms about 20cm (8in) away from your knees on the floor in front of you.

2 Without changing the position of your elbows, interlock your fingers, keeping your palms open. Your hands and elbows provide the firm tripod base for your Headstand.

3 Bend over and place the topmost part of your head on the floor, firmly pressing the tripod of elbows and hands against the mat.

4 Lift your knees off the mat and push your hips up. Hold for a few rhythmical breaths, then return to Child’s pose. If you are stiff in the legs or if your elbows start to lift off the floor, do not continue with Step 5, but instead practise Dolphin again and Single leg lift.