Headstand and Sirsasana

I agree with AsanaQueen! A strong core is key, and it is also good to remember **not to kick up into headstand** This can seriously injure your neck. You have to have the core strength to lift both legs up at the same time in order to enter the posture safely. Good luck! – CowFace

You really need to have a lot of core and shoulder strength to come up into this pose. There are lots of ways to work strength in the shoulders, like Dolphin Pose and Forearm Plank. There are a couple variations of Dolphin that you can practice that will help you build the shoulder (deltoid and latissimus) strength you need for headstand. Plain dolphin, just like down dog but with forearms parallel on the floor, is great, but you can also clasp hands and reach the chest forward, taking it over the thumbs. Your hips will sink a little as you do this. I have heard these called dolphin push ups or dolphin dives. Go back and forth over the hands, keeping the gaze down and the neck long, and move with your breath (inhale as you come forward, exhale as you go back). The third variation is to keep your arms parallel, but put your feet on a wall behind you so your torso and legs make a perfect ninety degree angle, but you are upside down, balancing on your forearms with your head drawing through the shoulders. Once you practice these for a month or so, try your headstand again! And good luck! – EkaPada

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