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Season 2 - Episode 7

Advanced Headstand Play

5 min - Practice
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Rosemary leads us in an advanced Sirsasana (Headstand) practice in less than 5 minutes. We play with different leg and twist variations, finding strength and stability through our center. You will feel calm and refreshed.
What You'll Need: Mat

About This Video

Nov 23, 2015
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Hi. Welcome back. So we're going to have a little fun with head standing. I don't recommend this for beginners. If you feel really comfortable in Sureshasana and you want to play with a little bit, come and join me. Otherwise, maybe just watch for now. We'll start in child's pose. Knees together. Arms extending or back alongside the body. Just a few breaths to let the body settle and ground. And then slowly setting up a really intelligent base. Elbows no wider than the shoulders. Please make sure the crown of the head is rooted. Tuck the toes and begin to lift the legs as you're ready. About five breaths here. Feel the length in the spine. Extend all the way out through the balls of the feet. Strong through the upper body. And then keep that strength through the arms, the back, the shoulders. And let the legs open out wide. And then slowly go ahead and draw the legs back up. From here, as you exhale, draw the right leg forward, the left leg back. Hanumanasana style. Reaching gently out through the feet. Just three. Two. You can stay here or add a gentle twist. Spin the hips a little to the left. Three. Two. One. Go ahead and come back to center. Draw the legs up and then simply switch. Left leg forward, right leg back. Energy out through the feet. Keep the upper body strong.

Three. Two. And then add the twist if you'd like. Hips go to the right. Three. Two. One. And then go ahead again. Come back to center. Draw the legs straight up to the sky. Back into a traditional headstand. Reaching, reaching, reaching through the balls of the feet. Strong through upper body. Long spine, long line of energy through the legs. Breathing. Five. Four. Three. Two. And then see if you can keep the legs straight, the core engaged, and very slowly lower the feet all the way back to the earth. And when the toes land, walk the feet back a little. Come to the knees. Keep the head low. Go right back down into child's pose. Let that settle. One more breath.

Stay here as long as you like. Otherwise slowly on an inhale, draw yourself back up. Just a little window of time to shift the perspective. Namaste.


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