Alignment Principles

• Start in table top with your forearms down
• Make sure that elbows are shoulder distance apart
• Interlace the hands with the palms open and thumbs up
• Place the back of your head into your open palms, crown of your head on the mat (NOT forehead, side or back of head!)
• Lift knees and walk feet in as much as you can, raising the hips higher and higher to stack over the shoulders. Spine is straight, not rounded
• Press down through the forearms and head, shoulder blades are rolling down back (you shouldn’t feel pain or crunching in the neck)
• Exhale to press the legs up either through tuck, pike, or straddle
• Once in your straight headstand, split the legs (not laterally)
• Exhale to twist from the belly and spine, revolving your headstand (base stays strong and stable!)
• Exhale to bring back to centre and switch sides

Prep. Poses:

• Downward Dog (Adho Mukha Svanasana)
• Dolphin Pose (Ardha Pincha Mayurasana)
• Standing Forward Fold (Uttanasana)
• Supine Hand to Toe Pose C (Supta Padangusthasana C)
• Revolved Boat Post (Parivrtta Navasana)