Half Supported Headstand Against Wall – Ardha Salamba Sirsasana

Benefits: This is an excellent preparation pose for headstand. It builds the strength, and teaches correct alignment in the upper arms and shoulders that is needed for full headstand. This is important to learn in the beginning so that the vertebrae in the neck do not become compressed. Half handstand also builds the confidence needed for undertaking full inversions.

Step by Step Instructions:

Begin by kneeling in vajrasana with your heels directly underneath your sitting bones, close to a wall.

Have your hands on your knees, your spine erect and your breath long, smooth and even.

When you are ready come on to your hands and knees, have your toes
touching the wall and your hands directly underneath your shoulders.

Place your elbows on to your mat one at a time and clasp the inside of your
left elbow with your right hand, and the inside of your right elbow
with your left hand. Let go of your elbows and interlace your fingers
so that your hands form a cup. The fingers are interlaced right to
their base but not locked and the thumb pads are touching.

On an exhalation, tuck your toes underneath and straighten your legs to
come into a short Downward Facing Dog.

Breathe here, as you clearly descend your underneath wrist bones downward,
open your armpits to the wall and lift your sitting bones up to the ceiling.

Bend your right leg, and place the right ball of your foot on the wall at
hip height. Next, begin to press your right heel in to the wall, to
straighten your right leg, while you simultaneously lift your left foot on to the wall as well.

Press both heels strongly into the wall as you completely straighten both your legs.

Breathe here, allowing your body and mind to re- orientate to being upside down.

Descend clearly through your lower wrist bones and elbows. Move your very
upper arm bones to the wall. Move your navel back towards your spine.

To come down bend the right knee, and place the right foot on to the
mat, followed by the left one. Bend your knees, place your forehead
on to the mat, and bring your arms back behind you, to come to rest in Child’s Pose.

Allow your face to quieten and your breath to lengthen.

Quietly roll up through your spine to come to kneeling in vajrasana, one again.

Everything Else:

Level: 4
Props required: Wall
Movement Type: Inversion
Sub Movement Type-A: Balance
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Shoulders
Secondary Anatomical Focus: Arms
Physiological Focus: Circulatory System, Muscular System, Respiratory System

Therapeutic Focus:  Asthma, Fertility, insomnia, Sinusitis

Contraindications:Avoid this movement if you have a serious shoulder or wrist injury, if you are menstruating, pregnant have a headache or you suffer from High Blood Pressure.

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