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Vinyasa

Peak Pose Flow: Headstand (Sirsasana)

A sequence to safely prepare the body for Supported Headstand by strengthening the shoulders, core, and back.

Illustration of Downward-Facing Dog

1. Downward-Facing Dog

adho-mukha-svanasana

Breathe Normally
10 breaths

Begin to open the shoulders.

Illustration of Ardha Pincha Mayurasana

2. Ardha Pincha Mayurasana

ardha pincha mayurasana

Breathe Normally
8 breaths

Dolphin Pose to build shoulder strength and get used to the forearm position.

Illustration of Prasarita Padottanasana

3. Prasarita Padottanasana

prasarita padottanasana

Exhale
10 breaths

Open the hamstrings and practice having your head below your heart.

Illustration of Plank Pose

4. Plank Pose

phalakasana

Breathe Normally
1 minute

Engage the core.

Illustration of Salamba Sirsasana

5. Salamba Sirsasana

salamba sirsasana

Breathe Normally
Practice at a wall

Create a stable base with your arms. Press down firmly through the forearms. Lift one leg, then the other. Do not jump.

Illustration of Child's Pose

6. Child's Pose

balasana

Exhale
10 breaths

A crucial resting pose after any inversion to allow blood pressure to normalize.

Illustration of Corpse Pose

7. Corpse Pose

savasana

Breathe Normally
5 minutes

Allow the effects to settle.

Sequence Complete

Consider moving into Savasana (Corpse Pose) to integrate your practice.

Go to Savasana