Headstand Course For Beginners

1. Introduction: Hi everyone. My name is Yana and it is my great pleasure to welcome you to the head spin workshop. In this workshop, we will cover the basics of head standing and we'll also dig deeper into different aspects of headstands. This car is, this workshop is suitable for complete beginners. So no worries at all if you've never done a headstone before or even if Heston name is not your intention. If it's not something you want to get into right away. No worries at all. You can still you can still stay with that. You can still follow along because I will be providing you with different drills and exercises and also flows to get your body and your mind ready for possible inversion. So discourse and after you can decide for yourself if that's for you or not at all. We will be covering different aspects of outstanding. We will start with a little flow where we will just ground down, arrive on demand. This will take around ten minutes. Then I'll answer. The big why, why you should even consider getting your legs up to the air. Why you should even consider turning yourself upside down. So I'll talk about the spiritual health benefits of heads. Then I will cover the basic anatomy and the muscle groups that we need to engage to get into her head stand safely and with control. Next, we will do a little conditioning, which will take as big around 15 minutes. We'll work through some drills, exercises to strengthen and stretch our body. And then we'll get to the core of this workshop. That part that everyone is excited to do. And it is getting our legs up. So I will take you through the process of head standing step by step. Afterwards. I'll introduce some more advanced variations. Or maybe better said, some options that you can, that you can take when it comes to extending. We will owe finish it with a low flow. Of course, there'll be an opportunity to stand and do just cool down and ground again and really observe. Yeah, don't really absorb all the energy that you've created during this whole workshop. 2. Headstand And Its Benefits: So let's get right into it. Let me talk about headset. We often hear the word or the name suggests and that's another name for them. However, in Sanskrit, which is considered to be the yogic language. So shisha means head. Athena is a posture to assassinate. Head posture or in English had sent Perfect. So why you should even consider getting your legs up? Why you should consider learning hits them, and why is it beneficial for you? So first of all, it is an incredible way to relieve stress, calm the body, and draw the attention inwards. This is also a great opportunity to connect with your breath, to connect the body mind connection. So when we are upside down, try really think of elongating your breath, inhaling and exhaling for nose. Maybe even counting in your head the duration of the breaths. And this will really help you to connect with your body, create a body minds connection, and calm your mind. It is a really great practice for relieving anxiety, stress, letting go of worries and just falls that are no longer serving your purpose and not really necessary on your way anymore. So stress relief, huge benefit of head standing. The second benefit that I would like to mention is increased focus. And this comes, comes down to the fact that getting your legs upside down, entering quite challenging posture really increases the focus itself. So obviously to be able to perform this afternoon, this posture, we need as certain amount of focus to enter it and to perform it correctly and safely. This aspect is already included in the boss, true by default, but also by putting our body upside down. By putting our heart above our head, we increase the blood flow entering our brain. This really helps us to bring more oxygen into the mind, into the brain to clarify our minds, and to take away any faults that are no longer serving us. So it's really about the clarification, purification. And that comes down to an actual science and actual physiology because by increasing the blood flow into the brain, the oxygen, the level of oxygen and the level of glucose increases, and also the amount of nutrients that the blood carries all the way to brain increases. So our brain, our mind gets nourished, clarified, purified, and at the same time, the blood takes away all the things our brain doesn't need anymore. And that can be viewed from a physiological point of view as well as from the spiritual. Perfect. First that I pointed down. It's improved digestion. So again, turning upside down helps move any stack material and the digestive system. So we are pretty much working against gravity. We are getting out of the usual, we're introducing something that our body is not used to that much. So introducing some, some sort of change. Can they really promote the movement? So getting into inversions, getting into headstands can really improve digestive health, health of the digestive track by releasing some stack material and by also increasing the absorption of nutrients into the digestive organs. Because again, the blood flow into the organs increases. And, and so that's the flow of the nutrients into the organs. Digestive health. This is also a big blast. This is something you want to work on even more than I recommend introducing some belly breath while you are inverted. So really directing your breath into your belly can improve your digestive health immensely. And lastly, last but not least, headstones really improve our overall strength. In a particle. It strengthens our amps, our shoulders, our core, and really open our hamstrings as well. So when I talk about strengthening the body, I'm not talking only about creating that six-pack that everyone seeks. Know. Obviously, it can be a byproduct of strength, of strengthening, but it is not what I mean by creating the strength. Speaking about core strength and particle. Having strong core is the key. As I said, it doesn't matter if you have a six pack or not. That's obviously secondary. What matters is how your core supports your overall body help how it supports your posture and how it supports your body, your well-being in general? Strong core support our spine. If we didn't have core strength, our spine would collapse, our posture would collapse. It would not be able to carry our body weight. So having a strong core is really important for keeping our bones, keeping our joints healthy for as long as we can. So let's just focus on trying to keep the money for Euro, which is the chakra over here. To keep it active, to keep it strong, to keep it fired up. To create that powerful center of our body. That is really the heart of the overall body strength. 3. Warm-Up Yoga Flow: Right, I think I've talked enough. Let's move our bodies. Let's get ourselves warmed up and grounded to start with. So let's find a comfortable cross-legged position at the back of your mat. Just ground down here for a few moments. So place your hands and your knees, palms of your hands out at, rest it on your knees facing down. Shoulders, back, reach the crown of your head, up to the sky or to the ceiling. Now let's just breathe through their nose. In and out. On the next inhale, right. I've sweeps up, left hand goes down, bend to the left. Big stretch of the right side body. Right arm is extended by your right your left shoulder away from your ear. Amazing. And the next inhale, come back to center and change the side. So place your right hand on the ground. Lift your left arm and stretch to the right. Stretching the left side of your body this time, left left left leg is extended. And make sure you pull your right shoulders away from your right ear. As you stretch. On your next inhale, sweep both of your arms up, exhale cactus, those arms. Shied heart forward. So little hard lift here. Nothing big. Inhale here. Exhale round your spine. Extend your arms in front of you, interlace your hands and push your palms away. Inhale, come back to this cactus shape. Exhale around. One more, inhale cactus. Exhale around. Inhale, sweep your arms back up, neutral spine. Exhale, place your hands down and find your way to tabletop position offers. Hands are underneath your shoulders, knees, underneath your hips. Inhale, sweep your right arm up to the sky as well. All the way to the left. Place your right cheek on the ground. If that feels good and open her left arm up to the sky. Inhale, exhale, release, come back to all fours. And under next inhale, sweep your left arm up, exhale, fold it all the way to the right. The next inhale, come back to center. Beautiful. On your next inhale. Extend your right leg behind you. Keep it those underground. Push away from your hands as you push back. Drawing your right heel behind you, keeping the length in your spine. And on the next inhale, lift that leg and step it to the outer side of your right hand. Come to a lizard. We invite you to stay up on your hands. If you want, you can come down to four amps. Always listen to your body. So come down to four arms only that feels good. Always remember to keep your back straight. Amazing. And the next inhale, come back up on your hands if you're down on your forearms. Inhale, sweep your right arm up. Easily twist. Inhale here, exhale, plan that right hand down. Heel-toe, your right foot to the center of the mat. Sweep your arms up for low, lunge. Inhale here. Exhale, shift your weight back, half split, extend your right leg. Point the toe. Started bringing your torso towards your right thigh. Welcome back to low lunge. Exhale. Inhale. Low lunge. Exhale, half split. One more time, inhale and exhale. Place your hands down and step it back to all fours position. The next inhale. Left leg steps behind, push away from your hands as you push back. Your left heel. Stretching the left golf. Next inhale, lift up, step it to the lizard, throws a bigger right knee gently behind. Find the length in your spine. And again, it's up to you if you come down to your forearms, all stay up supporting yourself with your hands. The next inhale and you wrote down on your forearms, come up to your hands here, sweep your left arm up to the sky and use it to list the next inhale planned and hands down, heel-toe, your left foot to the center. And say your arms up to the sky, low lunge. Inhale, Exhale house. But the breed torso towards your left thigh. Left leg is extended stone tools I've pointed crown of the head is reaching forward, inhale and exhale half splits. In Halo lunch. Exhale, have split. A inhale. Exhale. Place your hands down underground instead, but to all fours Position. Beautiful. From your all fours position, make sure your knees are still underneath your hips and walk your hands in front of the mat. Melt your heart down towards the ground. But peoples, you might want to place your forehead down underground if that's extra civil order, chin. Don't let your spine collapse completely. They're still keep your keep your course still active. Drawing your lower abs in. Feel the stretch of sensation in your shoulder space. The next inhale, bring yourself. Oh, I did a friend of them. I don't know. Bernie. Sphinx pose supporting yourself if your fore arms, great. Right forearm. Inside. Just a little bit. Inhale. Bend your left knee and bring it to your sitting bones. Lift your hips are squared. Push yourself away from your right forearm, open your chest, and stretch through that area. And really lets it be the same on the other side. So I'm down to the ground. During your hand slightly. Bend your right knee and bring it towards your sitting bones. It doesn't have to touch it. It's just the general direction. Again, squaring the hips. Keeping the hips underground, opening the chest up to the sky. And release beautiful. Don't let the light anyway. These control. Amazing. Place your hands underneath your shoulders. Push yourself all the way to a kneeling position. Great job. Place your right hand gently behind you. Sweep the left arm up as you lift your hips. Hello. Hey, exhale, inhale. Exhale over. Inhale. Other side. Left hand goes behind you who ride like Apple, little hard lift, lifting the hips up and lower. Let's repeat fewer times. Following your came oppose. Lifts going to be tiny. It can be something like this. That's absolutely fine. Listen to your body. Move in your own range of motion. One last time. It side. Who and therefore find some stillness. Going on legs out. Extend them in front of you. Inhale, lengthen your spine. Exhale, fold towards your knee, towards your legs. Just lowering the daughter cell down to hurt your phi is finding the length in the spine again, directing the torso. But it's still a crown of the head is reaching forward, stretching through those hamstrings, gulfs. And under next inhale, bring yourself all the way up. Find a cross-legged position. Place your hands on your knees, shoulders, back, crown of your head switching up. Sphincter will find your breath again. Connect with it. If you had your eyes closed. Open them gently. Okay. So let's continue. This was a little flow to just get ourselves grounded, to get ourselves ready for the upcoming flows and upcoming movements that I want to introduce. But before we start getting our legs up, I want to talk about little bit about the anatomy, about the muscle engagement. And I've ordered main muscle groups that we have to work with while getting Alexandra awhile and learning headstands. 4. Headstand Anatomy: So as I mentioned before, headstands really strengthen our arms, shoulders, and core, but also stretch our hamstrings are better set to be able to get our legs up to get into a hat stand. With control, we need to have that hamstring flexibility. Although it may seem that we are pretty much just standing on our head. That is not really the case. It is a heads than two. Yes. Our ground of our head is placed down on the ground. But actually, what happens there is that v bear most of the weight on our arms and shoulders. So this is a very important aspect of head standing. To build that strength, to be able to support our body, to be able to carry the weight of our body so it doesn't rest just on our head. This is actually a question that is often asked and I've been asked a couple of times. Well, it's headstone actually, safe is an issue. Safe to stand on your head? Is it safe for the neck? Well, yes. Has standing is absolutely safe. As I said, it has a bunch of different benefits, but it needs to done it needs to be done properly. It needs to be entered safely. So that's why I'm actually doing this worksheet as well. To show you, to demonstrate it, to teach you how to perform it safely. So you can actually experience, although all those benefits as opposed to getting injured. So as I said, usually people think of some people think that hits them. It means that the derivative of our body weight rests on our head and the neck. Know who I'd say it's just three per cent of the whole body weight. The rest is distributed between the arms and the shoulders. Really need to build that strength to be able to support our body there. So that's a very key element. And also talking about shoulders, we also need a certain degree of flexibility there. Or as they often say, you have to have our shoulders opened. So what does it actually mean to have open shoulders? If I didn't have enough openness in the shoulder area, I wouldn't be able to lift my arms up like this. I would maybe finish here. It is not a bad thing. But again, it will make getting into a handstand harder. So how can we actually increase that flexibility, that openness of the shoulder area? Well, it's not really about opening just the shoulder themselves. It's about stretching the side of the body and stretching and opening the upper back. So this can be done by different exercises, by different drills that I'll show you later on. Okay, so let's talk about the core strength. Strange, as we've already said, as if already mentioned, is very important when it comes to not only hits the neck, but all aspects of our lives. Having enough strength in the core area and actually being able to access that strength will provide us with a sense of security. We have a sense of balance. Not only when we have our legs upside down, but also want to be understanding on our feet when we, when we carry out different styles and different movements during our everyday lives. So being able to access that strength, access that engagement is very important. And B will activate the core muscles before we start training for headstands. And I strongly recommend doing that anytime. Your finger off doing some headstone training. So before I invite you to just do a bunch of Gerasa, I'll show afterwards they will only help you activate that core strength. And essentially it isn't really comes down to pulling everything in towards the center line. Center line is pretty self-explanatory. Just imagine a line dividing your body into house. And just imagine all of your core muscles pulling in towards the center, towards that imaginary line in the middle. By doing so, you will be able to create a lot of stability and to support your body weight and to support pretty much your whole body just with that core strength. And last but not least, hamstring flexibility. This is something that gets forgotten. Very often. And in fact, it is something very important and very crucial when it comes to getting into headstands if control, and also safely. I will show you what happens if you don't have enough flexibility in your hamstrings? So let me show you. I want to get into a headstone in a very controlled way by my legs off the ground and lifting them up. The key there is to walk your feet as close as you can, towards your elbows are towards your head. For that, I need to have that hamstring flexibility because I didn't have that hamstring flexibility. I wouldn't be able to walk this far. If I didn't have the hamstring flexibility, I would finish somewhere around here. What happens now? Since I don't have my hips above my shoulders, I can lift. I can lift just like that. But what I can do though, is to jump. This is a big mistakes many people do. They don't work on their hamstring flexibility. Therefore, they're not able to stack the hips above the shoulders. And that results in having urge to jump without control, without core engagement. And what happens is usually, is that they usually don't find a balance up because they don't have enough time and enough engagement and that body to actually catch themselves, themselves up and supra their whole body just by finding that momentum. So I'm going to demonstrate what I don't want you to do and what I don't recommend doing at the beginning, because this is actually exactly how I started my journey. I didn't have enough hamstring flexibility, but I wanted to do headstands so bad. Of course, of course I jump, but it didn't lead anywhere. This is not how I progressed. I started progressing once I realized how to actually stack those hips about my shoulders and build that strength and flexibility that I really need it. So I'm just going to show you what happens if you jump. So let's say I'm somewhere around here and now you really, really want to get my legs up. So I do this. I started I started. I was able to catch myself because I have already experienced and that strengthened my core. But usually end somewhere here. I start to bend, I start to wobble, and then it's really hard to fix it. It's really hard to find a central line again. The middle points to walk my my core muscles and to be actually able to lift my leg up. So yeah, I definitely don't recommend doing this. I don't recommend jumping against the wall. And finally, the bend in the spine. It is not leading anywhere. Logging from my own experience. 5. Headstand Practice Drills: Alright, so let's work on those muscles. Let's work on that string, and let's work on that flexibility. Right now. I wrote some. Let us strength drills for you. I recommend grabbing a couple of blocks. If you have some, maybe books will do as well. I have two chord box right here. Those will do. Actually gets that didn't laying down on our backs. And we'll start working on that hamstring flexibility that we mentioned just recently. Layers hold down on your back. Extend your left leg down underground and lift your right leg up. Hold of your right foot, your right shin, cough or ankle or even afford, but I recommend staying somewhere here. Good thing called off your cough. Wrapping your fingers around it. Make sure your shoulders are down in the ground and start bringing that leg towards you. So we enter the Yan Kingdom leg here just gently. They've control, drawing it towards ourselves. Don't forget to breathe here as well. Now I want you to let go of the leg, but still keep it lifted. And let's try to work on that active flexibility. So let's do the same, just the same thing that we've just done. Keep drawing that leg towards you, but without the help of your hands. So before it was so-called passive flexibility. Now we are working actively. Both of those types of flexible, they are very important. So keep drawing that left to R2 and release. Great. Let's change the legs. So blaze your right leg down underground. Lift your left leg up to the sky, interlace your fingers behind your cough phi food and draw the lacking shoulders are rested on the ground. Finding that stretch. Don't forget your breath again. Now let go off the leg, place your hands down underground. That was biocides. And keep drawing the leg actively devote to you. And release. Great job. Shake your legs, shake your hands. Let's find a low lunch. Now I recommend grabbing two blocks. We'll get into a supported low lunch. I will put this back on. So let's get into a supported lowlands. We'll start right leg in front. Use the blocks to support yourself. Just place your hands on the blocks. Choose the level, the height of the blocks that works for you the best. You might have it on the highest or you can find that middle point. If you are super flexible there. Or if it just feels good, then you don't have to use any books at all. Absolutely. Again, adjust this posture to your own needs and wants. But really want to get here as deep as possible. And we'll stay here for a couple of breaths. Really, adjust yourselves. Make yourselves comfortable here. Free. Okay, slowly shifted back and change the site. So if you had your right leg in front this time, now, go for the left. So left foot blends down to the ground, right leg extends behind you. Again, find your blogs. Allow yourself to sink deep. Finding the length and the spine. All the time. Shift yourself away. Exit the position. Place your blocks. Fireside table, not need them right now. And we will find a high plank position. So find a high plank position. Hands underneath your shoulders. I only want you to think about pressing away from the ground. Gently protracting your shoulders. So by pushing away from the ground, you will create a little curve here. So you don't want this right now. You want this, you want to protract, push yourself away. For all of your muscles towards the center line. Engage your glutes. Engage your core. Hold here. Shift your weight gently, forests and Haldane. In an hour. They all do scapula pushups. You can by all means student on your knees. I will just show you the movement. So even let your shoulders collapse down towards the ground and then push yourself back down to the ground, the chest lowers and back up. So these are scapula pushups and we will do ten of these. You can either do them in the high plank or if your knees lower down. On-demand. So choose the version works for you. You can try five in high plank five if you need them underground. So let's go 10987654. 321. Rest, feeling the burn for sure. Amazing. So these are scapula pushups grade by how to build that strength in the shoulder space in the shoulder area. You'll repeat this once again. Again. You can do them on high plank, your knees down again, then scapula, pushups. This time, just do that. In your own time. When you are finished. Meet me in a child's pose. Just rest her role in the new towels, both hips from one side to the other. From your child's pose. I want you to come to all fours position grep grep the two blocks that you have on your site and place them in front of you. Place them in front of you, shoulder. Distance apart. And now we will enter into a extended Verbit boss. But our elbows on the blocks. To open fruit and place your elbows on the blocks and delays your fingers. And start lowering your chest down towards the ground. If you can, start bringing your hands behind you. Do this while bringing your chest down to the ground. So you're bringing your hands behind you and your chest down to the ground. Again, it's a general direction. Your chest doesn't have to touch the mat. Just the direction. Forget to breathe in. You can feel the stretch in your side body, in your upper back, your shoulders. Gently. Who really beautiful. We'll find Novartis and I bought books. So straight back, legs lifted, lifted. I invite you to stay in this variation. It's a middle point between the full boat pose. In the boat pose with your toes on the ground. I invite you to stay here. On your next inhale. Let's lower down, but don't let your shoulders touch the ground. Exhale is bring it back to Nevada. Hey, inhale. Exhale never asked them. Finding the balance, finding the strength. Inhale, exhale, inhale, exhale both. Let's go. Three more. Inhale, exhale, inhale, exhale, bow, and last one, inhale, exhale, vote. Hug your knees in. Beautiful, great job. I hope you are warmed. I definitely am amazing. Spree. Let's do it one more time. This time, let's go for seven volt lowers. So find a boat. Let's go down 7654321. Now we're really hug your knees and give yourself a huge hack. You deserve that. Amazing. Few more to go. Let's find a low plank this time. Just my microphone again. So let's find a low plank. Come down on your forearms. You can choose your fingers. That works well for you. Well, I definitely want so for the purpose of reaching your head pencil and merge you to interlace your fingers and find a little blank. Pushing yourself from the ground. If your, if your forearms engage your glutes, engage your core. Again, remember to protract so it's the same as the high plank. We want to push ourselves away from the ground. So push strongly due to ground. Fear for apps. Finding link in your upper back. Let's find a side plank. So please keep your right forearm down on the ground. Gum, theta right here. Lift your left arm up. Keep lifting your hips up to the sky and change to the other side. Left forearm studies on the ground. Right arm lifts up and come back to a low plank. Hold here. And laser knees down release. We have two more drills left. And I really want us to focus on the form already. Let me just put this away and get hold of your elbows. Just like this. So really wrap your arms around your opposite elbows, or maybe better said, the upper arms. This is the distance you have between your elbows in low plank as well as heads that so keep your arms like this. Place them down on the ground in front of you. Keep the elbows close, intimate chest road they are. And connect your hands in the triangle. So in the point when they come together, that's where you will also place them. Then he'll want to blaze the crown of your head between your forearms. So what's the crown of your head? Crown of your head is pretty much the very top of your head where you would place my generic around. So that's the part of the head that goes down to the mat. You want to make sure your elbows are underneath your shoulders. But this will naturally happen. So if we do this, measuring correctly, this is what will naturally happen. Your your shoulders will get naturally aligned with your elbows. Again, measure connect, plays the crown of your head between your forearms. So this is what you will do in the next drill. Bath. Before we, before we get there, you will start in local axilla. First step your feet back to a plank. Keep the arms my data. Now from your low blank, you will place the crown of your head down. And where do we set? And then start walking your feet towards your elbows. You can by all means bent. The priority here is to get your hips as close as possible. So ideally you'd stack your hips over your shoulders. And the fact that you bend your knees will facilitate this. So instead of focusing on extending your legs, focus on for lifting yesterday loads up to the sky. It is the same like in a downward facing dog. And this is pretty much all you will do for now. So just walk as close as you can. And then walk back to a low plank. You'll repeat is a couple of tabs. Please do head down underground, work as scholars as you can. Hold here, and walk back to a low plank. Let's do this ten times. Once you are done, meet me in a child's pose. So keep doing. Just couple more. Let's keep going. Amazing. If you are finished with your ten, just fine. A child's both. The moment of stillness. Extend your arms in front of you to stay in place your forehead down on the ground. Still feel some stretch through those arms again. Shoulders. This worked super hard. 6. Headstand Step By Step: My friends, it's time to get to the core. It's time to get our app. Okay, as I said before, if this is not your goal, if this is not something you are striving for and simply if you are just not feeling like getting your legs up today, That's absolutely fine. You can pause me on here. You can come back to this workshop some other time. It is yours forever. So you can play it as many times as you need to look like to work on headstands, you can keep working on the drills I've just shown you. Really make this practice yours. Alright, so let's get into it before we start working on our heads, then I want to give you some practical recommendations. I know that there is, when it comes to inversions, there's a lot of inversions. Headstands are associated with the fear of falling over or falling getting injured. I know it is really hard to let go of that fear. I know this is really easy to say. And I will not say that because I know that sometimes it's impossible. So instead of trying to let go of the fear and just forget about it completely, Let's try to step into it. Let's try to become compassionate with that fear. I don't want you to pretend that there is no fee and nothing can happen. Yeah. We can fall and we probably will. It's absolutely okay. So as I said, there is a lot of fear associated with inversions falling over. And that's why many people started learning inversions, a wall. And I definitely don't want you to feel discouraged from using a wall. It is definitely a great way how to get started and how to alleviate certain degree of fear from the Hudson practice. But I want you to try to do it the downloadable at least once, at least give it a go. And if you feel like it's not for you, if there's still a lot of fear, lot of anxiety coming in, then by all means don't try to push through it. Go to the wall. And once you are ready to become intimate with the fear to really access it and to really, to really cultivate that compassion and that acceptance. Only then step into an open space. But I wanted to show you one thing that, as I said, can happen every forward, especially at the beginning, it can happen. I want to show you that it's okay, that it's okay to fall. I recommend just for the peace of mind to put some questions in front of you. This will mitigate some of the fear, then. Great. Okay. Accommodate yourself. Make this practice enjoyable. It's not about, Oh my God, now I have to do this this way because she told me to know, please. I'm giving you recommendations. I'm only giving you options to try. So don't feel obligated to do exactly what I said. Again, if this doesn't work for you, then go to the wall. But I want to show you one thing. I want to show that falling down. It's okay. So let me just show you how to fall. And if you feel like doing so, do please try it just to see that nothing happens even if you fall. So I'm going to get myself into head stand. For some reason I'm just losing my balance and I feel like I'm going to fall over. Well, I can either cartwheel out of it if I have enough space or if I have enough time even. But this will, sometimes it won't be possible. Sometimes I will not manage to jump out of the balls, will fall over. Only thing I want you to remember when falling over, please, to protect your head and your neck. So start stop, start putting yourself, curling yourself up into a little ball. And then just for preferably your questions. So let me just show you Let's say I kick myself our bylaws, the balance. I felt. Nothing happened. I didn't enjoy myself. I didn't feel anything. The cushions got me an island it safely. Okay. So if you are feeling if you're up for it, try this as well. Try to fall. Because it will most likely happen at some point during your practice. This is not for you. No worries at all. Right. So all link back dog they wanted to give you. Now, let's get into the basics of, of health spending. So we've already pretty much started working on it by doing that little drill from the low blank and walking our feed to the elbows and stacking the hips up so we will take it from there. So find the distance between your elbows again. Get hold of your opposite upper arms. Those arms in front of you. Keep the elbows glued to the ground. Connect your fingers together and plays the clarinet of your head between your forearms. Then push yourself away and start walking. Your feeds divides your elbows. Okay, so we already know what's happening if I'm lower body, we want to keep the knees bent to be able to come as close as we can and to stack the hips over the, over the shoulders. But let's have a look at what's happening. Our core and the shoulders. So core gets engaged. We'll focus on bringing all the muscles in towards the center line. That's the first big then shoulders. Again, there's a protraction movement happening. So instead of letting our shoulders collapse towards the mat, we want to push them away from the mat. So there's a lot of pressure happening in our fore arms. So we're pushing down through our forearms to fool ourselves away from the ground to elevated pressure. That might alleviate it, net pressure from our head and neck. So again, if you just focus on the movement of the forearms, we are pushing the forearms and lay from the ground, lifting the elbows up. So we'd be upside down. We are lifting the elbows towards our ears. So when we're upside down. Now lifting the elbows up towards the fitting loads, pretty much. So. Let's focus on all of deals movements. To get it. I'm just walk your hands as close as you can and hold it here. You're feeling like you can get your hips very far. You still feel like you are somewhere here. Then let me recommend the use of blocks. You might want to stack blocks under your feet for some extra leverage in practice may look something like this. So here you see that it has already given me a lot of leverage. My hips are way higher than before. So this is without blocks. Blocks. Okay? So if you feel like you don't have that hamstring flexibility, but you feel strong enough to lift yourself into head stand. We've control. Then help yourself with the blogs that perhaps added to help us make a good use of them. So if you are here and you feel like you want to take it further, then shift your weight on your dose. This will result in shifting yourself forward a little bit. You can stay here or you might want to bend one leg up towards your left DiMaggio sitting, still staying high up on your tiptoes. Ben de unelected place in one place today and the other one. Place it down. Still focusing on engaging all of the muscles and staying high up on the dose to stack the hips over the shoulders. If you feel like you want to take it even further, then walk yourself as high as you can. Get them on your tiptoes. Shift your weight forward, lift your left leg, or the other one doesn't matter it. And see if you can shift yourself even more forward to perhaps lift your gaze right dose of the ground just for a second. So this will be done by him, really pushing into the idea the side as well. Always do the other side as well. So really shift your weight forward. Scam high up on your tippy-toes, should do it forward. Push away from the ground with your forearms to be able to lift off the mat just an inch or two. If that works. Amazing. If it doesn't grade, keep working on it or keep working at your own based working where you are currently. If you want to take it a step further. Walk yourself towards your elbows, bent one like in the moment. Your other leg starts shifting of the mattress teeny-tiny bit. Tried to bring it towards the other leg and get back. Don't forget the other side as well. It is all about lifting the hips up, shifting the weight forward, and pushing MA from the ground. Fifth year four amps. That's it. So keep working on this. If you manage to left both of your legs up off the ground. Great job, Amazing. We can take it even further. So let's say you've already managed to lift your legs up. Now. You are here. Your knees, bent, knees, pointing towards your chest. Try try bringing your knees up. Just lifting you away from your torso and bringing them back. Here, it's really important to engage the core. So again, imagine all do phase. How the car muscles coming in towards the center line. So tiny movements, nice from the chest and back to it. It just in love with yourself down. Never forgets to rest. If you are confident enough, if you feel stable enough to lift your legs all the way up to the sky, by all means. So let's say you are somewhere here right now and you want to take it even further. So again, focus on pushing away for shinier four amps away from the ground. Your shoulders are drawn towards your sitting bones you are protracting, pushing away from the ground. Core is engaged and you start lifting your legs up, creating a straight line, squeezing the glutes together, core working hard. To go down, bend you, bend one leg, bend the other one. Bring the knees towards the chest. We've control yourself all the way down. This is a handstand. Now you got it. Now you know how to get your legs up. If you want to still work on this, then again, put me on pause or just keep working where you are at right now. For those of you who feel pretty confident in your head stand. And he would like to take it a bit further. I'll show you a different variations are options of headstands. You don't have to do them right now to have to do them all today. Those are just some options for you to try in the future. So I think I'm going to show you first some light variations that you can do when we're up in the air. I will lift myself. Up. Ahead, step again, slowly. Control. What do you can do if your legs, the options had numeracy. You can play around. You can get playful. This is the fun part. This is what I love the most is getting playful, thinking of different vase of my legs. So what I like to do here is a diamond. It's a really great way to open through the hip space. Then from diamond, It's a great way to transition, to struggle again to work on those hamstrings, hips, the inner thighs as well. Then you can work on bringing your legs to struggle and backup to pencil. This is probably one of my favorite variation. Then, when we do that, let's talk a little bit about getting upside down a bit differently. What I would like to point out is that no matter how do I get myself upside down, I always do it with Control. I would never want to jump up having control without having all the aspects that I need to have in place. So that's just something important to mention. Split let x, one of my favorites do. It, requests a little bit more hip flexibility here. Again, you can help yourself if the block so if you place the block under your standing leg, then you lift your leg up to the sky, you keep it straight. And then lifted leg works as a weight here. So as it goes up and over, it lifts the allelic of the ground that it works is a little weight here. And then what you can do in the years to switch between the legs, Bring it down and rest. So this is one of my favorite variations as well. And the last one, I'm going to show you a pressing up. This option is really more advanced. I don't recommend trying it if you are new to headstands. But as I said, it's something to keep in mind. It's something to work on as you go and as you progress. It takes time. It doesn't happen overnight. So really take your time. So I'll get myself into this starting position. Again, I will want to walk my feet as close as I can towards my elbows. Here. The very important thing here is really to push yourself away to elevated pressure on your neck. Because here you are really pressing herself apps so you want to make sure that almost 100% of the weight is, rest it on your arms and the shoulders as opposed to your neck and head. Advice, you can really strain your neck and it can create some way in which we absolutely don't want. Make sure you're pressing hard into the ground. Walking yours as close as you can. When you can walk further, you start shifting your weight for it's coming up to your tiptoes with both of your feet. And you are always almost feels like you want to roll yourself over. You want to come to the very edge of the crown of your head. Then you start lifting up. Okay, So I'm not jumping. I am myself up by pressing into the ground with my forearms, shifting the way forward and almost over to the outer edge of the crown of my head. A lot of core strength is involved as well. So it's a combination of many elements that you will simply get over the time. And actually, one more thing I'm going to demonstrate now that I've mentioned that it's jumping up again, they've control. So if you are already at that point when you can lift yourself up, if control, when you can perhaps even press. You have a lot of control and hats them. Then I invite you to try jumping up. So this can be done even from Asana or even from the starting position. You don't have to walk yourself that far. Just woke whatever it feels accessible. Then bend your knees to launch and launch those legs up. And just chill here. Again, you can always just find different variations to play around with. A huge number of possibilities. Can twist. Ego, struggles, whole back, even some really fun one to try. And all the rest down in a child's pose. Okay. So this was said this was your head said workshop, the core of it. What I'm going to do right now, still guide you through a little ten minute practice to try some headstones again. Most importantly to wind down, cool down the body, and restore a little bit. 7. Wind-Down Yoga Flow: And we'll get to that. In a seated position. Cross-legged, kneeling, whatever works for you, the best. Ground down here. Through your sitting bones, crown of your head is reaching up. Close your eyes. And on the next inhale, start walking your hands forward. Plays the forearms down on the ground that feels good. Round your back. Fault. This time, we are not trying to find the length in the spine. We just look around, do back in the LO ourselves threats to restore. Next, inhale. Walk your hands back. Place. Both of your hands behind you. Lift your hips up, off the ground, showing the heart up and forwards. Maybe send your head back. It feels good open for a broad breadth row Chuck. And release come back though to see that. Shift yourself all the way over to all fours position. Let's take get to go here. Inhale, I shined how it forwards. Arched a bag, Exhale round, push away from the ground. Inhale, exhale, inhale, exhale care. The next inhale, backyard those on the exhale downward facing dog, pushing yourself away from the ground. So thick bones reaching up. We'll do keep your knees bent. Will go downward facing dog a little bit if needed. Next inhale, right leg steps form. Is it missed? Open? Your right arm up. Left knee is left. Inhale here. Exhale, come to right sides condensed and open your chest up to the sky. On the next inhale, bring yourself over to left sides. Can ask open the chest. Oh, open the chest. And under next inhale. Come back to her right side scan S and I can open. And how frame that right foot. Come back to. That E is a twist for a moment. And exhale over the derived right handed down and step yourself back to a downward facing dog. Next inhale, left leg steps forwards. Easy twist. Right leg is lifted, left arm is reaching up. Inhale, exhale, bring yourself around, stalactites condense and open your arms, lift the chest up. On the next inhale, shift yourself to the back of the mat. Right sides come to us on the open the chest. Next inhale, come back to the left side is condensed and it opened here under next inhale frame that left foot open into that easy to just for one moment. Inhale. Bags help lays the left-hand down and step it into downward facing dog. And your downward facing dog come to a dolphin. Either love or both of your fore arms down to the ground at the same time or one-by-one. In your dolphin, align your upper ears if you're sorry. You don't feel alone. Your upper align your upper arms of your ears. Start walking your feet towards your elbows. Keep your knees bent if needed. Lifting the symbols up to the sky. Stay here in your dolphin or interlace. Your fingers. Plays the crown of your head down and come to a head stand of your choice. This is a great opportunity for working on your breast. But if breast is not in your practice, then just keep working on those drills and on lifting yourself up. Who unlike at the time. So keep working on variations of your choice. Whatever you find your way back to dolphin. Dolphin push yourself back to a downward facing dog. Probably around facing, duck, over your knees down underground. Come to a wide legged child's pose. Your child's pose. Lift your right up to the sky, exhale friend it under. All the way to do stretching food at the right shoulder. Juicy stretch. Hello, The next inhale, release. Return your right arm to the center. Inhale, left arm up, exhale Fred is due to stretching that left shoulder up towards your knees? We go your legs, place them in front of you. Bend your left knee in towards your chest. Place the sole of your left foods to Innosight. Fear right fight. And she says, I know you inhale, lengthen, exhale, fold over your right leg. Inhale. Welcome back to center. Switch the legs. Inhale, lengthen, exhale, fold over your left leg. Onto the next inhale. Walk yourself back, bring your legs or your feet too. But I can ask on a butterfly. Good. Hauled off your ankles, inhale, lengthen the spine. Exhale fold. You want to find length in the spine this time stretching through the hips. Staying up on your hands or on your forearms. Inhale, walk yourself back up. Move your feet a bit further away. Create this diamond shape. Again, inhale, lengthen, and eggs helpful to this time we want to round your back because it plays your head. A little gap between your feet. Knee inhale, walk yourself back up to seated. And gently with control, lower yourself back down on your back. You might want to keep this, but I can ask another variation for your legs. Or you can just extend them and come to a traditional version of Shavasana. Corpse pose. So find what works for you today. Well, just finished a whole practice here. Resting, restoring, reflecting, really absorbing everything we've learned today, on-demand. And although we've been working on physical movement, physical asana, some physical postures. Also strengthening our mind, our endurance, our spirit. Remember that the physical practice is only a door to the realm of your soul. It opens up opportunities for us to really delve deep into our, ourselves, to go inwards. To get to know ourselves better. Not only here on demand, but also in our everyday lives. Just Foreign. Few last moments of stillness. Relaxation. Slowly started waking yourself up. Maybe find a stretch your arms, your legs, maybe find a yawn. Take whatever movement you need to take this. And I moved from that moment to wake yourself up, to come back to the space that we've created together. The space of new learnings of knowledge, understanding, space of physical learning, but also spiritual growth. Quite a comfortable seated position, cross-legged or on your knees. Fake, fake releasing breath together, inhale, arms up, exhale, bring your hands down and a prayer. Thank you so much for following with me, for doing this whole workshop with me. I know it was a lot of information. I don't expect you to remember everything at once. As I said, once you purchase the workshop, it's yours forever. So feel free to come back to it anytime needs to. Don't have to watch it all over again, but just go over some little bits that resonated with you and you feel like you want to work on. So I hope you enjoyed it. Don't hesitate to leave any feedback. I would very much appreciate it. If you have any questions, please get in touch with me, preferably on Instagram, yoga dot Yana Blanca. Thank you so much for taking this workshop and I'm excited to see you some other time. Keep working on your goals and have the most wonderful rest of your day. Bye bye.