Headstand
Variations

Each of these Headstand variations helps you to improve your balance, coordination, and powers of concentration. Move carefully until, in the end, your legs move as freely as if they were arms. After each variation, bring your legs back together into Headstand Step 8, then either practice another variation, or come down by doing Steps 7–1 in that order. Relax afterward in Child’s Pose.

Start with

 

 

 

Legs to the Sides
Advanced

Starting from Headstand Step 8, with an exhalation, open your legs to the sides and let gravity pull them down toward the floor. Hold for up to 1 minute with deep, rhythmical breathing.

Legs to Front and Back
Advanced

Starting from Headstand Step 8, with an exhalation, slowly take one leg forward and the other leg equally far back. Change legs. If your Headstand is well balanced, you can alternate your legs in a flowing rhythm, with deep, rhythmical breathing for up to 1 minute.

Knees Bent to the Sides
Advanced

Starting from Headstand Step 8, with an exhalation, bend your knees to the sides and carefully bring the soles of your feet together. Hold for up to 1 minute with deep, rhythmical breathing.

One Leg to the Ground
Advanced

Starting from Headstand Step 8, with an exhalation, lower your right leg toward the ground as far as you can. Inhale and raise the leg up again. Repeat on the opposite side, then Continue, alternating sides, for up to 1 minute with deep, rhythmical breathing.

These advanced variations teach you to bend and twist in Headstand. Movements of the spine like these give your back an excellent workout-even while you are on your head. After each variation, bring your legs back together into Headstand Step 8, then either practice another variation, or come down by doing Steps 7–1 in that order. Relax afterward in Child’s Pose.

Start with

 

 

 

Both Legs to the Ground
Advanced

Starting from Headstand Step 8, with an exhalation and keeping your legs together, lower them in a controlled manner as far as possible toward the floor. With the next inhalation, bring the legs back up. Repeat the movement up to 5 times.

Lotus Headstand
Advanced

Starting from Headstand Step 8, with an exhalation, bring your legs into Lotus. Hold for up to 1 minute, breathing rhythmically, then uncross your legs, cross them the other way, and hold for up to 1 minute more.

Twisted Lotus Headstand
Advanced

Starting from Lotus Headstand, with an exhalation, twist your spine to one side. After a few breaths, slowly twist to the other side. Undo your legs, cross them the other way, and repeat.

Forward Bend Lotus Headstand
Advanced

Starting from Lotus Headstand, with an exhalation, start bending forward from the hips. Hold for 3 breaths, with each exhalation trying to bend a little lower. Inhale and come back up into Lotus Headstand. Repeat twice more.