Headstand or Sirsana is often known as the king of asana. This pose may seems unachievable for new yogi but it is a balancing posture with a firm foundation (crown of the head, forearms and wrists). However, it is something you do not want to rush into as you need a certain level of strength to achieve without hurting yourself.
How to go into Headstand
i. Sit in Thunderbolt Pose
ii. Create a stable base
– Measure out the appropriate elbow width by placing opposite hands at the inside base of your upper arms, keep your elbows in this position as you place them down on your mat. Bring your hands together to create a triangle shape with your forearms and interlace your fingers
iii. Place the top of your head on the mat inside your hands
iv. Lift your hips and straighten your legs
v. Walk your feet toward your head, bringing your hips above your shoulders
vi. Gently bring your knees in toward your chest (once you are stable, straighten your legs)
Muscles & Joints involved
As we go into the pose, the rotator cuff muscles and serratus anteriors shorten while the triceps brachii stabilizes. Our shoulders are the source of strength and support at the foundation. As soon as we come into the headstand position, we rotate and protract the shoulder blades in an upward direction (towards the hips). The serratus anterior is the strongest muscle for carrying out these actions involved in Salamba Shirshasana (Yogawithsapna)
Safety and Precautions
Doing a headstand incorrectly can injure your neck. If you have injuries affecting your neck/ spine, you may need to avoid the pose until fully healed.