InversionIntermediate
Headstand Prep Bent Knee
Salamba Sirsasana Prep
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About This Pose
Headstand Prep with Bent Knees teaches the early stages of Sirsasana with one or both knees bent, keeping the center of gravity low while developing the strength and balance needed for full headstand. This preparation allows practitioners to build familiarity with inversion in a controlled, safer position before extending the legs.
Step-by-Step Instructions
- 1
Interlace fingers, forearms on mat
- 2
Place crown of head in hands
- 3
Tuck toes and lift hips
- 4
Walk feet toward head
- 5
Lift one knee to chest, then other
- 6
Stay compact and balanced
Alignment Cues
- Press forearms firmly
- Stay compact
- Engage core
Benefits
- Builds inversion strength
- Keeps center of gravity low
- Develops balance safely
- Controlled position
- Essential preparation
- Builds confidence
Modifications
- Practice near wall
- Use corner for support
Variations
- One leg at a time
- With spotter
Cautions & Contraindications
Cautions
- Avoid pressure on neck
- 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
inversionprepcoreintermediate
Equipment
yoga mat
