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.

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE via the link in my bio. Be well & take care of each other ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

 

Journey To Headstand (Sirsasana) – Dolphin Pose Tutorial – Headstand Preparation

Headstand is one of the top poses I get questions for so I thought I’d share a tip that helped me a lot on my journey to Headstand. There are lots of poses that can help to prepare you for Headstand but nothing helped me more than a consistent Dolphin practice🐬 ⁠

I suffer from permanent muscle atrophy in my upper body due to complications with Lupus so inversions & arm balances are a real struggle for me. Dolphin has helped me build a strong & safe headstand practice. Please see the disclaimer & contraindications in the comments section before you try this & let me know if you have any questions, that’s what I’m here for 😘 ⁠

⁠HOW?⁠

🤸🏻‍♀️ Interlace fingers; elbows shoulder width apart; feet hip width apart⁠

🤸🏻‍♀️ Press down through hands, wrists, forearms & elbows – lift up through the arms⁠

🤸🏻‍♀️ Keep head & neck in line with the spine⁠

🤸🏻‍♀️ Widen the collarbones, relax shoulders away from ears, firm shoulder blades in towards back ribs⁠

🤸🏻‍♀️ Extend torso evenly away from hands, lengthen spine, lift up through the hips⁠

🤸🏻‍♀️ Direct lower front ribs towards frontal hips bones & lift front ribs away from floor⁠

🤸🏻‍♀️ Neither arch nor round lower back⁠

🤸🏻‍♀️ Press thigh bones back, strengthen legs & lift hips off your waist⁠

⁠To build strength & proper alignment I hold this pose for 15-30 seconds at a time & do 3-5 reps in my daily sessions.⁠

⁠Contraindications:
❌ Reflux, hiatal hernia

❌ High blood pressure/low blood pressure

❌ History of stroke

❌Glaucoma/detached retina

⁠Disclaimer:
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.

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE via the link in my bio. Be well & take care of each other ❤️ ⁠

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

What Happens When We Go Upside Down?

Inversions! I remember being terrified that at any moment during a class my teacher would say, “Okay everybody we’re going to practice inversions now.” Anxiety, fear, insecurity; all those feelings yoga is supposed to help you navigate away from all presented themselves, literally all at the same time. Then I learned a little more about inversions, my practice got stronger and now I can’t wait to get better and better at inverting because they make me look super cool… I’m just kidding, even though that’s sort of true, the real reason is because going upside can actually ward off illness. Wanna know how???

Continue reading “What Happens When We Go Upside Down?”

Defying Gravity Simplified – Inversion Prep

Going upside down is SCARY! Or is it? Let’s talk about inversions people. You see them everywhere; Facebook, Instagram, Pinterest, YouTube, literally everywhere. So you start doing yoga and you really want to get upside down and then it happens. FEAR! The fear gets you and you try to kick up but nothing is happening, but you want it so bad. Try taking a few steps back and play with the following inversion prep poses to prepare you for the real deal. Let’s check it out.

Continue reading “Defying Gravity Simplified – Inversion Prep”