InversionIntermediate
Headstand Preparation
Sirsasana Prep
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About This Pose
Headstand Preparation is a crucial foundational pose that develops the arm, shoulder, and core strength needed for full Sirsasana. By practicing the setup position with the crown of the head on the floor and forearms grounded, practitioners build familiarity with the inverted orientation while strengthening the supporting muscles. This preparation is essential for safe progression to full headstand.
Step-by-Step Instructions
- 1
Kneel on mat
- 2
Interlace fingers, forearms down
- 3
Place crown of head in hands
- 4
Tuck toes and lift hips
- 5
Walk feet toward head
- 6
Hold with strength
Alignment Cues
- Controlled steady breathing
- Press forearms firmly
- Lift shoulders away from ears
- Engage core
Benefits
- Builds foundation for headstand
- Strengthens arms and shoulders
- Develops core stability
- Creates inversion familiarity
- Builds confidence
- Ensures safe progression
Modifications
- Practice near wall
- Use blanket under head
Variations
- With leg lifts
- Walking feet closer
Cautions & Contraindications
Cautions
- Protect neck at all times
- Engage shoulders actively
Avoid this pose if you have:
- Neck injury
- High blood pressure
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
inversionstrengthshouldersintermediate
Equipment
yoga mat
