How to do Headstand

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Difficulty: Hard

Impact Level: Normal

Target Body Parts: abs, biceps, triceps, upper back, lower back, glutes, hamstrings, shoulders

Instructions

Start in a standing position. Kneel down and take your elbows to the floor in front of your knees. The elbows should generally go narrower than most people expect. If they are in the right place you should be able to wrap the fingers of each hand around the opposite elbow. Then take hands in front and interlink your fingers making a space in the palms for the head to sit. Place your head lightly into the curve of the hands, press firmly down into the earth with the forearms so there is not much pressure in the head. Pull your belly into your spine to activate the core and then lift your knees off the floor, walking your feet towards the elbows. Squeeze your legs together and use your core strength to lift the legs together (slowly) up to the ceiling. Keep pushing down into the forearms.

The most common mistake is to not active the shoulders enough so the weight of your body goes through the neck instead. There should be absolutely no pain, pressure, strain or discomfort in the neck. The other common mistake is that people jump into the pose. If you do not have the shoulder and core strength to lift you up slowly then it is a signal that you don’t have the strength to do this pose safely.

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