HOW TO: SALAMBA SIRSASANA (SUPPORTED HEADSTAND POSE)

Welcome to the first instalment of a brand new blog series: ASANA TUTORIALS! 

I've been meaning to create this category for quite some time, and since I haven't been able to record any video for over two weeks now because of this awful bug (I still can't breathe through my nose, or go more than 10 minutes without having a sneezing fit), I thought this would be the perfect time to finally make this happen. 

Speaking of inversions while sick (because so many people seem to be sick right now): if it feels good to practice, go for it, and if not, just rest until you feel up for it. (Sirsasana is said to be effective in preventing headaches and migraines, but sometimes inversions can make an existing headache even worse.)

You could say that Headstand is a gateway asana to some of the fancier inversions: most people find it easiest to balance on their head first, then on their forearms, and eventually on their hands. If you're a beginner to this practice, use a wall for support until you feel comfortable without it. As you progress and begin to feel more comfortable in Headstand, you can challenge yourself by repeating the below drill 3 - 5 times, with your legs in pike position to really work the core! I also love to move through different leg positions in yoga flows, which helps to improve focus, balance and stamina. 

Headstands are said to be effective in helping to treat depression and anxiety, as well as balancing hormones, improving digestion, and increasing deep core strength and stamina. This is one of my favourite practices for firing up the core, as well as improving my focus and determination. (And it's also a go-to asana for shifting a crappy mood!)

The tutorial below is for the SALAMBA variation, which means "supported" in Sanskrit. This is my personal preference when it comes to practicing Sirsasana, because the support of my forearms on the floor gives me more confidence while upside down. 

*{Avoid this pose if you have neck or back injuries, and use caution if you suffer from high blood pressure. Always listen to your body and practice at your own pace!*}

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TIPS:

• use a blanket/scarf/extra mat under your head for added support, if needed;
• push actively through your forearms on the mat to root down firmly and help to achieve and maintain balance;
• ​focus on keeping your neck long and shoulders away from your ears. As you hold the pose for longer periods or move through different leg positions, it is very normal for the shoulders to start to drop; just stay present, and continually work to strengthen the shoulder girdle and bring the shoulders away from the ears;
• maintain as much length as possible through the back body while activating the muscles of the core - the rectus abdominus, running from chest to pubic bone, and the erector spinae muscles, which stabilize the spine and lift the back into this pose; 
• stack your hips over your shoulders with your pelvis in a neutral position;
• draw your navel toward your spine, and your thighs toward one another - focus on creating strength from your midline, while stretching up
• remember to breathe deeply! 
• find a "drishti" (focal point) in front of you where you can lock your gaze for better balance
• start slow, and build up to longer holds - any amount of time is a great start, and eventually you can work your way up to 3- to 5-minute holds! 
• Make sure you are warmed up before practicing inversions, and take some time to relax in Child's Pose after your Headstand practice. 
• Trust yourself, tap into your inner strength, and have fun exploring this shape!

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