Sirshasana - headstand in yoga
When you master the different racks in yoga, you can go to this particular time. Of course, it is very much depends on the rack itself, as they are extremely diverse in terms of complexity. Some can be learned in less than a minute the first time, and on the other will have to try, advancing to the goal step by step. One of the most difficult steadfast in yoga is Sirshasana - headstand, she scares so many, so it looks like a very dangerous, but at the same time impressive. Most people who do not practice yoga, can not imagine a situation in which they could take a similar stance. But actually it's not so difficult - you have to just work hard, learn a few intermediate posts, and then you will be able to conquer shirshasana without any problems.
The Basics headstand
Headstand, like other inverted asanas, is one of the most traumatic, so you should not immediately try to execute it. You should start with small, so you have to make several steps, each of which you need to master as well as possible. Every step will be a rack, which is a simplified version Sirshasana - you will need it to work as closely as possible and learn to keep each of them for thirty seconds - only after achieving a similar result can proceed to the next step. Please note that in the course of rack of data you need to keep your back as straight as possible, and you definitely need to control your breathing - it should be free, even without interference. Thus, you can gradually move forward, learning more complex position, until you get to the point where headstand will no longer be for you something incredible, and will become commonplace.
The first step - a corner on the forearms
So the first step that you need to make - this area on the forearms, performed near the wall. Headstand should also be carried out near the wall - at least at first, until you get used to it and become not feel as confident. With regard to this stage, here you need to become a pose with a focus on your knees and forearms, feet propped up on the wall. Then, lift your legs up the wall and rest against it, so that your pelvis was exactly above your head, and his back was to the neck straight line. Hold this position for as long as possible - if you do the first time will be able to hold out for more than thirty seconds, you can immediately proceed to the second step, if not, then you have to work a little with this stand, because it is the simplest of all that you have to perform, so that you became available headstand. Yoga - it's not the easy task, especially when it comes to the development of positions and posts, so you'll have to work hard and make every effort to at least examine all the asanas and then be able to use them.
Step Two - hand corner of the
It's time to take a second step - getting closer and closer to becoming headstand. Yoga, however, is an activity that does not tolerate haste, so try to approach each exercise safely, slowly, each time trying to achieve perfection. Do not rush as soon as possible go to the next step - bringing the current to perfection, and then move on to the next. So in this case you need to repeat the same exercise, but this time the focus must not be on the forearm and palm. After that, raise the legs up the wall until your body does not form a right angle with your feet, rests against the wall. This is the final position, so that linger in it for thirty seconds, controlling your back and your breathing. And remember that you're doing all this to you as a result has become available headstand, the benefit of which is indisputable.
Step Three - handstand
Well, it's time to move on to more serious problems - now you will have to perform a handstand on the wall without any support. To do this you will need to face the wall at a distance of about one meter, then bend down and place hands on the floor shoulder-width apart, fingers to the side to create a larger area of support. After that, do swing a straight leg and put it on the wall - by inertia, try to immediately put on the wall and the other foot, so you can completely transfer your weight on them. Do not worry if you can not pull the other leg off the ground after the first swing - it comes into action the human survival instinct, your body just does not want to lose support, so resist your actions. Thrust exercise and freeing the mind from unnecessary thoughts about your safety, the fear that you will not be able to keep, should help you. When you manage to lift both feet and lean them against the wall, work on your body - make sure that it looks like a straight line, that is, remove the deflection in a waist, put the pelvis, knees and shoulders in a straight line. Then tear off the legs away from the wall for a few seconds, gradually increasing the duration balancing on his hands, to figure reached thirty seconds.
Step Four - stand on the forearms
The next step is completely copies the previous one, but you will need to be not on the palms of the hands and forearms - it has a heavy load on your shoulders, so you need to take more seriously this exercise, but the result should be the same - thirty seconds in a rack on the wall without any support.
Result - headstand
We proceed to the final step. rack equipment on his head a little different from the preceding paragraphs - you just need to be to focus on the forearm and on his head at the same time, but this time not to make a sharp swing, and rise gradually so that the bent knees were on the weight - an additional pivot point It will allow you to do this. Then slowly straighten your legs and your whole body, as long as it does not turn into a straight line - like that and looks headstand. The harm it can bring only those people who are suffering from injuries and diseases of the neck and spine, for the rest it will be extremely useful.