Quick Tip – How To Do Headstand At The Wall

When I was 1st learning Headstand I was taught at a wall. The information out there can be a bit contradictory as kicking up at a wall can cause you to overarch your lower back, but this has been the most beneficial way for myself & my clients to learn how to safely practice Headstand. Follow the cues, don’t rush, use modifications & be patient with yourself! Practice prep poses until you feel strong & educated. Please read the disclaimer & contraindications before you try this.

HOW?
🤸🏻‍♀️ Place mat vertically @ a wall clear of obstructions (TV, shelves, etc.)
🤸🏻‍♀️ Kneel facing wall, interlace fingers & place knuckles against wall
🤸🏻‍♀️ Elbows directly under shoulders & shoulder width apart
🤸🏻‍♀️ Place crown of head on floor between hands, head is cradled between hands, maintain natural curve of the neck
🤸🏻‍♀️ Press down through hands, wrists, forearms & elbows – lift up through arms

⚠️Only 10% or less of the support is on the head & neck. Pay attention to the cues! Putting too much weight on the head & neck is harmful! Educate yourself & build strength 1st.

🤸🏻‍♀️ Curl toes under, lift hips up, knees come off floor. Walk feet in until torso is nearly perpendicular to the floor. Maintain lift of the shoulders. GENTLY kick up; heels meet the wall (practice kicking up with a different leg each time) You may also bend the knees & bring buttocks & feet to the wall before you extend the legs straight.

⚠️Be careful not to rest in the lower back. Make sure you follow the cues for the torso & pelvis.

🤸🏻‍♀️ Widen the collarbones, relax shoulders away from ears, firm shoulder blades in towards back ribs
🤸🏻‍♀️ Direct front ribs towards frontal hips bones to minimize overarch in lower back
🤸🏻‍♀️ Reach pubic bone & tailbone equally towards the ceiling
🤸🏻‍♀️ Engage front & back of thighs to straighten & extend legs & hips
🤸🏻‍♀️ Flex feet & reach up through the heels
🤸🏻‍♀️ To come down you may either gently lower one leg at a time or bend knees, place feet on wall & then come down to rest in child’s pose.

Play with both heels at the wall with a longer hold to build strength & form, one foot away from wall at a time to practice balance & form, both feet away from wall & balance. Have fun & be SAFE!

Contraindications:
⚠️ High blood pressure
⚠️ Detached retina, glaucoma
⚠️ Hiatal hernia
⚠️ Sinus, eye, or ear infection
⚠️ Fever
⚠️ Neck injuries
⚠️ Osteoporosis

KICK UP #1:
Keep both heels @ the wall
Build strength 
Practice balance
Protect lower back, neck & head
Rest in child’s pose in between for 15 seconds

KICK UP #2:
Play with taking one foot off the wall at a time
Build strength 
Practice balance
Protect lower back, neck & head
Rest in child’s pose in between for 15 seconds

KICK UP #3:
Slowly & carefully play with taking both feet off the wall
Build strength 
Practice balance
Protect lower back, neck & head
Rest in child’s pose in between for 15 seconds

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Let me know how this went for you & please shoot me any video requests you might have.

⚠️YogiNest recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

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