If you read about a safe and secure "Headstand Pose" (Sirsasana) it doesn't become a reality until you actually attempt it! Similarly, reading my weekly blog that teaches you how to yoke with your Creator while practicing yoga, does not automatically endow you with a relationship with God. You must practice! There are transitional phases.
One transition that helps to overcome the fear of moving into a headstand is the "One-Leg Headstand Pose" or Eka Pada Sirsana. This variation provides the security of one leg hovering just above the floor to counterbalance the other leg, which is extended straight up and aligned directly over the hips and shoulders. Unless the extended leg is much larger and heavier than the one that's close to the floor, it should be relatively easy to feel the balance between the two legs that will prevent the extended leg from pulling you over backward. The key to actually experience this counterbalancing sensation in your own body is to explore the position with practice, practice, practice! Do not attempt this pose if you have high blood pressure, are extremely overweight, are pregnant, or if you are experiencing diarrhea.
I'll be praying that you have the courage and discipline to escape your fears of failure in inversions by attempting this method of "escape" in the "One Leg Headstand" variation. Remember that God is with you always, even to the end of time. (Matthew 28:20, KJV) plf
One transition that helps to overcome the fear of moving into a headstand is the "One-Leg Headstand Pose" or Eka Pada Sirsana. This variation provides the security of one leg hovering just above the floor to counterbalance the other leg, which is extended straight up and aligned directly over the hips and shoulders. Unless the extended leg is much larger and heavier than the one that's close to the floor, it should be relatively easy to feel the balance between the two legs that will prevent the extended leg from pulling you over backward. The key to actually experience this counterbalancing sensation in your own body is to explore the position with practice, practice, practice! Do not attempt this pose if you have high blood pressure, are extremely overweight, are pregnant, or if you are experiencing diarrhea.
- Physically---Set up your yoga mat or rug facing a wall with the hands about 10-12 inches from the wall, just in case your "One Leg Headstand" is very wobbly at first! It is usually helpful to prepare the shoulders for a "One Leg Headstand" with last week's suggestion to flow from "Downward-facing Dog" to "Dolphin Pose," moving back and forth between the two positions by inhaling into "Dolphin" and exhaling back to "Down-Dog."
- When you're comfortably moving with the breath back and forth between the two positions, inhale into "Dolphin Pose" by releasing the forearms onto the mat and interlace the fingers just above the crown of the head. On an exhalation seat the crown of the head into the palms of the hands with the outer edges of the wrists and the little fingers pressing into the floor. Inhale and ground down into the forearms as you walk the feet toward your head with straight legs, keeping the tail bone lifting upward (forward tilt of the pelvic basin) and aligned directly over the shoulders and the gaze (drishti) at the big toes. For several breaths (3-5) practice pressing the forearms and little fingers into the floor during each inhalation as the tail bone lifts and the weight of the torso shifts toward the crown of the head to maintain a neutral spine with balanced action between the front and back of the body.
- If there is a sensation of pressure in the head, release immediately to the knees in "Child's Pose," taking one long centering breath that is slower and deeper than usual. Remain here with the chin relaxed toward the expanded chest (Jalandhara bandha) until the breathing is smooth and steady again. Then return to "Dolphin Pose" with the fingers interlaced above the crown of the head and walk the feet as close to the head as possible.
- When this upside down position becomes familiar and somewhat comfortable, and the hips feel as though they are aligned directly over the shoulders, you are ready to lift one leg up into a "One Leg Headstand." This may take several days or even weeks of regular practice (abyhasa) but don't become discouraged. Your pelvic floor and abdominal muscles should be engaged to provide the core support for this inversion so practice will cultivate strength in the abdominal girdle of muscles. When you're finally ready, inhale and press into all five toes of one foot while lifting and extending the other straight leg slowly up and over the hips. Depending upon the flexibility in the thigh muscles, the toes on the floor will eventually lift slightly off the floor as the the other leg moves into alignment over the hips and shoulders. Attempt to keep both legs extended and straight---one up and one down, forming an obtuse angle in the air. If the higher leg bends at the knee the foot will touch the wall for security, but it is best to practice with both legs straight. Keep the leg muscles hugging their bones to provide support (almost like traction) and create lift as you press through the ball of the foot that is extended straight upward.
- To come out of this inversion, practice releasing on an exhalation with the core muscles engaged and with straight legs. The bottom foot slowly lowers back to the floor as the upper leg slowly lowers and returns back into "Dolphin Pose." On the next exhalation the knees bend and lower as the body relaxes in "Extended Child's Pose" for 8-10 smooth breaths.
- Mentally---Gaze at the toes of the lower leg to provide a steady focal point and present-mindedness as you breathe deeply. Remind yourself that "the mind rules and the body serves." Once you have one leg extended straight up over the hips and shoulders, experiment with alignment as you count the number of smooth breaths in "One Leg Headstand." Be satisfied if you're only comfortable with one or two breaths in this inversion! That number will eventually increase as this intermediate inversion becomes familiar to your body. When your alignment improves to create a sensation of weightlessness with smooth and steady breathing you are ready to move into the full Headstand to be described in the final blog of this year! Congratulations for attempting new and challenging postures in 2009!
- Spiritually---Our spirit energy gains tenacity through practice as we yoke with and draw upon the strength of our Creator. Disciplined time spent alone in the presence of our God gives us courage and confidence in the wonderful way that our physical bodies have been designed to perform marvelous tasks. We learn through experience that the body will be obedient to the choices of a disciplined mind. When we will to accomplish something positive---something even as small as a beneficial yoga posture---we know we can achieve it with the help of God. We call all be guilty of the temptation to do nothing for fear of failure, especially if we do nothing to escape this fear. The apostle Paul reminded himself of this truth regarding "mastery" of the body when he was teaching the church in Corinth:
I'll be praying that you have the courage and discipline to escape your fears of failure in inversions by attempting this method of "escape" in the "One Leg Headstand" variation. Remember that God is with you always, even to the end of time. (Matthew 28:20, KJV) plf
