Headstands and shoulder stands in yoga are also known as the "King" asanas, as they offer incredible health benefits, giving the heart and circulatory system a well needed break and helping the body to cleanse. However, these poses are often quite difficult, even for practiced yogis. With the help of a chair, you can begin to practice your headstands and reap the incredible benefits.
- Skill level:
- Moderately Easy
Kneel on your hands and knees on the floor with a folded blanket between your arms to help support your head. Place a chair with the back facing away from you, just a few inches behind you feet, bracing the chair firmly against a wall for security. Intertwine your fingers and rest your forearms on the floor with your elbows spread to shoulder width.
Lean forward and set the crown of your head on the folded blanket. Press the base of your hands together and press the back of your head against your hands. Inhale deeply as you lift your knees up off of the floor and then slowly walk your feet in towards your elbows.
Exhale slowly and lift on leg at a time onto the seat of the chair. If necessary, walk your toes forward on the seat of the chair until your hips are stacked directly above your shoulders. Begin in this position. As you gain strength, turn the chair around and rest your feet on the back of the chair. Eventually, you will feel strong enough to lift your feet up off of the chair into a full yoga headstand.
Hold the pose for just 10 to 20 seconds at first, gradually working your way up to 5 minutes over several weeks. When ready, exhale and one by one lower your feet to the floor. Bend your knees and drop your buttocks to your heels, resting in child's pose for a few minutes before lifting your head and coming to a seated position.