Building for Sirsasana part one

In my previous post, I talked about risks and what tends to wrong working and two preparation poses for Headstand. Today we are working with some of the actions that are needed in safely practicing Sirsasana.

The highest risk of a Headstand is the neck and what often happens is that we can’t get access to our upper back which leads to rounding of the upper back. This creates a compression of the neck and upper back and the weight lands on the head because we don’t get a lift through the spine and support from the arms and shoulders. So to build a safe and steady headstand we will focus on creating a lift through the spine.

Another aspect is that when we turn upside down we lose the orientation in our body. The perception of our body becomes less and it is harder to understand how or in what direction we should move. This is when the props come in and helps you with your perception and supports you in which direction you should move.

In this version the HEAD IS OFF THE FLOOR, meaning the head is lifted and not touching the floor. We are working the actions of your torso and your arms and shoulders. 

As you see in the video I have built a little fort of blocks. Two are standing on the second highest level and then I have 3 lying flat upon the two blocks. 

Sit on your knees facing the blocks, interlace your fingers, and keep your palms together.

Place your knuckles all the way between the block touching the wall, and keep your forearms on your mat elbows shoulder apart. “Chop” your forearms down, firm through the upper arms, slide your shoulder blades down the back, and stick them into your body. Widen across your chest and create a little cobra action in the upper back as you keep your side belly lifting to create length in the lower back.

Tuck your toes under and slowly lift your hips up. Start to walk your feet toward the wall until your upper back touches the blocks.

Keep pressing your forearms down and shoulder blades sliding up towards the hips. Stay high up on your toes, lift the muscles of your legs, and keep your hips lifted to move the height away from your arms. As you now can feel the upper back against the blocks it will be easier to access and understand where the upper is and what to do. 

When you are in this position start to create the same cobra action you did before in your upper back, trying to “move” away from the blocks with your upper back without moving the hips. This is an action not literally a movement.

Good luck!