1 Headstand
Sirshasana

Headstand is a powerful pose for both body and mind. Balance in Headstand requires coordination of the impulses received in the brain from the inner ear, the skin of the arms and hands, the eyes, and various muscles and joints. Relax afterward in Child’s Pose.

Benefits

PHYSICAL

• Creates a stronger heartbeat.

• Relieves varicose veins.

• Reduces pressure in the lower back.

• Helps to build muscle strength in the shoulder girdle.

• Improves the coordination of the body’s voluntary and involuntary functions.

MENTAL

• Improves memory and concentration.

• Improves body-mind coordination.

• Enhances your intellectual capacities.

CAUTION Do not practice Headstand: If you suffer from high blood pressure; during menstruation; if you suffer from eye conditions such as detached retina or glaucoma; if you have any inflammation in the head area; if you suffer from neck pain due to an accident or other causes. If in doubt, consult your doctor.

Dolphin
Preparatory exercise for all levels

1 This exercise prepares you physically and mentally for Headstand. From a kneeling position, lean forward and place your arms about 8 in (20 cm) away from your knees on the floor in front of you. Firmly interlock your fingers and close your palms.

2 Without moving your feet away from your arms, inhale and raise your hips.

3 With an exhalation, rock your whole body forward and take your head and shoulders down toward the floor. Your hips will now be lower, too.

4 Inhale and push your head and shoulders back up. Your hips will come back up, too. Repeat Steps 1–4 a total of 5–10 times, then bend your knees to the floor and relax in Child’s Pose.