Welcome friends to a quick little headstand tutorial where we're going to focus on what not to do what to do and how to get you up and running and in your headstand .
Nice and quick .
So grab your mat and your water and join me .
The thing about the headstand is it's all about strength .
And the number one problem that people have when they're getting into their headstand for the first time is not focusing on a warming up and b building enough strength to get into it safely .
It is incredibly important that you focus on your dog dolphin .
It is the number one exercise you can do to build up the shoulder strength and the arm strength give you enough balance , not only to hold your headstand because everyone thinks that's all it's about .
But actually the main focus of all your strength comes into getting into your headstand safely .
So let's work on the dolphin number one .
So a dolphin is very much like a plank on your elbows and you start just like that like this here , but you walk your toes a little bit forward , bringing your chin just above your hands .
So that you're able to push back just like this .
So this is your starting point for dolphin starting 0.1 .
Then on the exhale , you bring your body , putting all your weight into your shoulders and your arm and almost touching your chin to the front of the floor in front of you .
That's one do this with me right now .
10 times two , three , exhale down , four , inhale , exhale down , five , inhale , exhale down six , nice and slow fluid movements .
If your toes come back on the mat , bring them up .
There we go .
Seven , eat nine , 10 .
Usually on the last one , I like to hold here for an extra second or 23 , two , one and down .
So that's pretty much the strength secret is the dolphin .
I usually do that honestly , probably once a practice .
Um When I'm doing an upper body practice just in general for yoga , I try to rotate through that at least three times anywhere from 10 to 15 reps .
Super important .
And as we get into the headstand , you'll see if you can't accomplish a safe execution .
You just go back and do more dolphins .
It's all good .
So as we get into the technique of the headstand , this is equally as important as a strength because the number one thing you can do wrong is follow the name of the snow , which is headstand .
I know that sounds a little funny , but the thing is you don't want to put your weight on your head , your head will be touching the mat , but 95% of your weight is gonna be on your forearms .
And that's super important , especially as you're building more strength in your neck .
When you're doing your head stand for the first time , you have literal , literally no strength whatsoever built into the neck muscles that it would be actually bearing the weight .
So it's incredibly , incredibly important that you build the strength in your arms .
So that only 5% of that weight is , is actually being bear on your neck .
So the idea is you're gonna be end up putting your hands together , not exactly like this .
Because if you put your , your , if you put these fists on the floor like that , all your weight will end up on this pinky .
So actually you can do this or you can kind of go do this .
But however , so that you're sharing weight across the basis of your hand , I usually actually do this like that .
So the idea is liking your dolphin now that you have your , your hands down in a triangle such as so just like you're doing a dolphin , you're gonna end up putting the crown of your head right in between .
So you're kind of clasping the top , the top of your head , just the crown part here and that's sort of your basis and structure for the entire execution .
So while you're here , the first exercise , you can do if you're getting ready to get into .
It is just lift and just play around here for a second .
You know , put the weight on either hand on either your forearms , check to see how much of that weight is actually on your head .
I tend to pull my head right off the mat a lot of the time just to ensure that I'm being incredibly safe for my neck .
And once you're up here , you can practice walking your toes up and walking your toes back and walking up .
Now , as you feel , the closer you can walk towards your face , the more weight just naturally transfers to your forearms .
In fact , my toes barely have anything at all because they've , all of it is all about weight transfer .
That's the thing with headstands .
Everyone thinks it's some secret , but it's honestly , it's just a weight transfer as you walk up towards and get comfortable for it .
Now , the idea is as you get closer here , you can try if this is as far as you feel comfortable for today , go back , do more dolphins .
Come back tomorrow , it's totally fine or you can practice just raising 1 ft and getting used to the balance , getting used to the weight transfer .
That's all this is just you could do this 10 , 20 times .
Call it a day , come back tomorrow , do it again and every day you going to feel more and more comfortable with the idea of doing something you probably haven't done since you were a kid , which is being upside down , which is actually really fun , which is actually something I think more people should do , have fun in their life , play with their bodies .
Experiment , do stuff that like we used to enjoy that all of a sudden once we started adulting , we decided it's not cool to do that .
That , that's not something you're supposed to do .
But honestly , yoga , it's taught me to just have fun with my body doing it like I used to when I was a kid .
So you're practicing a few times up and down , then just bring those feet up just like this .
And if this is as far as you wanna go , step three , totally fine , totally fine to just hang out here , bring your feet down and you can call it a day .
But the idea here is to work your way towards because the worst thing you can do getting in a headstand is just launch your feet up and expect to all of a sudden have the strength and have the training to understand the balance without falling for me .
I don't know , off the edge here and into the jungle .
So once you get up just to this point right here and you feel comfortable enough , check that your weight is on your hands and your forearms instead of your head and you can slowly extend .
Now , once you get to the top and you're extending , it's a very unique sensation if you haven't done it for a while .
But eventually you're gonna really work towards engaging those glutes , engaging those quads straightening like a pencil and pointing those toes and you can just hang out here .
They say it's incredibly great for brain health to be upside down .
So is lions main .
So take your lines main upside down and get double the points .
And now once you're up , it's important to not just throw yourself down either , try to come down with ease , using that core strength and slowly come into Charles Post .
This is the last what not to do .
Do not forget to come into Charles's Post .
It is the counter to all of that pressure .
You just put on your shoulders and your arms in your neck , even though it was just 5% this counter .
If you get up right away , you grasp great injury .
I had actually , it's funny , I'm doing headstands .
Now .
I had a herniated disc in my lower neck and a herniated disc in my lower spine and slowly through patience , through safety , through strength and recovery , I can hang out upside down all I want and I don't have to worry .
It's kind of amazing .
So honestly , I mean , that's really it , the thing is at any point when you're going level to level , if you don't have the strength to feel comfortable , to feel stable , just go back and do more dolphins .
That's really the message to this whole thing .
The dolphin is the key builds your strength , builds your core , strength , builds your shoulders , builds everything you need .
And once you're up there , you'll see .
It's , it's actually um it's really freaking fun .
So have fun .
Work on it .
Let me know in the comments how this goes .
I'd love to know how many days it took you .
Maybe you get it right away .
Maybe it takes a week , maybe it takes three days .
I don't know .
But if you nail it by using this tutorial , let us know in the comments .
It's gonna be super exciting to see all you guys learning to have fun .
Like you're a kid again doing things with your body you haven't done in years .
All right .
Well , other than that , subscribe to the channel , give this video a like we're here at Mystic Retreat Center in Costa Rica .
You can go down click a link to their spot in the description .
It's a fantastic place if you ever want to travel to take your yoga journey a little bit deeper and if you don't want to travel , you can go click this little button up here .
It's an I it says be beautiful official .
That's our app and streaming platform .
We have videos just like this .
Tons of tutorials .
Actually , we just finished posting , I think like 21 different tutorials , including another one for the headstand and all kinds of other things .
There's full length classes , exclusive content are basically everything we've ever done is right there .
It's free to check out .
So go check it out .
It's a great way you can support us .
And if not subscribe to this channel is more than enough .
We're just honestly being here and just trying and knowing that you got something from this , that means the world to us .
All right with that .
I wish you all the love and light for my heart .
Now , I must stay .