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Sirsasana ‘The King of Yoga Asana’

So you want to work on your headstand? You have come to the right place! But what is it you need? Do you just want to get into headstand for the first time? Or are you looking to refine your pose and learn some variations to make it really snazzy?

Whatever your stage, this month-long 31-step challenge has everything you need to build or refine your posture in headstand. Along the way you will find tips and drills for conditioning, alignment, strengthening and opening for the perfect headstand practice.

Your Classes

Step
1
Headstand 1: Stability Drill
Headstand 1: Stability Drill

03:01 | Sylvia Garcia

Headstand 1: Stability Drill

Your first exercise is a stability drill for the shoulders and also a chance to engage the core muscles and obliques. Think plank with variations. Regular use of this class will make you strong and if you are not used to core work you will feel it!

MoveTime Teacher Level
03:01 Sylvia Garcia All Levels
Additional Material
  • Good Morning Core17:07
    Good Morning Core
  • Step
    2
    Headstand 2: Side Plank
    Headstand 2: Side Plank

    02:06 | Sylvia Garcia

    Headstand 2: Side Plank

    Building on your first stability drill, this session includes side plank variations to develop more strength in your obliques.

    MoveTime Teacher Level
    02:06 Sylvia Garcia All Levels
    Additional Material
  • Vinyasa for shoulders50:36
    Vinyasa for shoulders
  • Step
    3
    Headstand 3: Neck Mobilisation
    Headstand 3: Neck Mobilisation

    04:22 | Sylvia Garcia

    Headstand 3: Neck Mobilisation

    In this next video, you will learn a really useful set of exercises to release tension in your neck. If you do practice headstands a lot and feel like the neck is tired and sore (it shouldn’t!), but if it does, you can keep coming back to these movements. They are also useful poses to have in your toolkit any time you may suffer neck tension including headaches from slumping at a desk or too much driving.

    MoveTime Teacher Level
    04:22 Sylvia Garcia All Levels
    Additional Material
  • Forrest Yoga Neck & Jaw Release36:04
    Forrest Yoga Neck & Jaw Release
  • Step
    4
    Headstand 4: Shoulder Mobility
    Headstand 4: Shoulder Mobility

    04:34 | Sylvia Garcia

    Headstand 4: Shoulder Mobility

    Next up we’re going to look at shoulder mobility. This is especially important in headstand practice as when we start to build up strength, we can lose flexibility in the shoulder girdle. These exercises will help keep the shoulder girdle more fluid and open.

    MoveTime Teacher Level
    04:34 Sylvia Garcia All Levels
    Additional Material
  • Protect and Strength for Wrist and Shoulders21:51
    Protect and Strength for Wrist and Shoulders
  • Step
    5
    Headstand 5: Leg Variations
    Headstand 5: Leg Variations

    05:51 | Sylvia Garcia

    Headstand 5: Leg Variations

    In this video we look at leg positions that you could come to in headstand. There are many variations and it is useful to practice them on the floor – where you’re not going to lose your balance – so you can really see how the positions feel in the hips and hamstrings before thinking about turning them upside down. You will explore tuck, pike and straddle.

    MoveTime Teacher Level
    05:51 Sylvia Garcia All Levels
    Additional Material
  • Step Up with Courage52:40
    Step Up with Courage
  • Step
    6
    Headstand 6: Dolphins
    Headstand 6: Dolphins

    05:03 | Sylvia Garcia

    Headstand 6: Dolphins

    The forward and backward movement in the dolphin move develops strength and stability in the upper body, particularly the shoulders. This will develop control over the range of movement in the shoulder girdle which will make your headstand safer.

    MoveTime Teacher Level
    05:03 Sylvia Garcia All Levels
    Additional Material
  • Preparing for Headstand07:03
    Preparing for Headstand
  • Step
    7
    Headstand 7: Forehead Down Dog
    Headstand 7: Forehead Down Dog

    02:08 | Sylvia Garcia

    Headstand 7: Forehead Down Dog

    One of the things that can be tricky in headstand is keeping the shoulders back and down. Yet this is what prevents compression in the neck. This exercise is really useful for developing the ability to keep the shoulders drawing down.

    MoveTime Teacher Level
    02:08 Sylvia Garcia All Levels
    Additional Material
  • Seriously Hip Flow36:29
    Seriously Hip Flow
  • Step
    8
    Headstand 8: Tripod Preparation
    Headstand 8: Tripod Preparation

    02:21 | Sylvia Garcia

    Headstand 8: Tripod Preparation

    In this video, we work on strength for the tripod headstand as well as setting the foundations for the position of the head and arms.

    MoveTime Teacher Level
    02:21 Sylvia Garcia All Levels
    Additional Material
  • Feel The Fear & Do It Anyway: Jivamukti Inversions49:29
    Feel The Fear & Do It Anyway: Jivamukti Inversions
  • Step
    9
    Headstand 9: Foundations
    Headstand 9: Foundations

    02:02 | Sylvia Garcia

    Headstand 9: Foundations

    Now we are going to work on setting the foundations for headstand from forward fold. Focusing on sucking in the belly will ensure you have correct alignment and muscle memory and develop a safe foundation before you start to lift the feet.

    MoveTime Teacher Level
    02:02 Sylvia Garcia All Levels
    Additional Material
  • Twist And Stoke The Fire01:06:33
    Twist And Stoke The Fire
  • Step
    10
    Headstand 10: Hip Lifts
    Headstand 10: Hip Lifts

    01:46 | Sylvia Garcia

    Headstand 10: Hip Lifts

    This drill is to work on shoulder stability and challenge core strength. Beginning to lift the hips up like this is an essential movement to be familiar with when you want to come into headstand.

    MoveTime Teacher Level
    01:46 Sylvia Garcia All Levels
    Additional Material
  • Building strength for headstand12:05
    Building strength for headstand
  • Step
    11
    Headstand 11: Half Headstand
    Headstand 11: Half Headstand

    03:26 | Sylvia Garcia

    Headstand 11: Half Headstand

    We are going to look at taking the feet off the floor – one at a time and then both at the same time if you’re up for it. Remember to watch out for any feelings of compression in the neck – it is always better to come down and reset than to risk injury. You want to be able to hold this tuck shape for at least 5 breaths without too much strain or wobbling before you begin to extend the legs in stage 12. Getting the feet off the ground under control is one of the trickiest parts of headstand so don’t worry if you need to stay at this stage for quite some time to build your stable base. We think that it can be perfect to just do days one - twelve, and repeat them!! Don’t be in a hurry, yogis!

    MoveTime Teacher Level
    03:26 Sylvia Garcia All Levels
    Additional Material
  • Jivamukti - Face Your Fears01:19:19
    Jivamukti - Face Your Fears
  • Step
    12
    Headstand 12: Up and Away
    Headstand 12: Up and Away

    02:41 | Sylvia Garcia

    Headstand 12: Up and Away

    So now we’ll start to look at extending the legs up fully into headstand. This video takes you through the correct method to safely lift up into the full posture. Remember, you need to be fully secure upside down in tuck shape before attempting straight legs. When you are ready to move on from half headstand, here’s what to do!

    MoveTime Teacher Level
    02:41 Sylvia Garcia All Levels
    Additional Material
  •  Headstand Part 1 - Pose Demonstration06:39
    Headstand Part 1 - Pose Demonstration
  • Step
    13
    Headstand 13: Arm Variation: Folded Arms
    Headstand 13: Arm Variation: Folded Arms

    02:10 | Sylvia Garcia

    Headstand 13: Arm Variation: Folded Arms

    This variation can be tough on the balance but it’s fun to try and you’ll feel it working your core. Pay attention to Sylvia’s tips to stay safe.

    MoveTime Teacher Level
    02:10 Sylvia Garcia All Levels
    Additional Material
  • Support Your Neck02:29
    Support Your Neck
  • Step
    14
    Headstand 14: Arm Variation: Forearms
    Headstand 14: Arm Variation: Forearms

    01:55 | Sylvia Garcia

    Headstand 14: Arm Variation: Forearms

    In this variation, the body and legs will be doing the same thing but the hands and forearms will be parallel on the floor. When you’ve got the hang of this is provides great stability for some leg variations.

    MoveTime Teacher Level
    01:55 Sylvia Garcia All Levels
    Additional Material
  • Kick-Ass Live Vinyasa01:23:36
    Kick-Ass Live Vinyasa
  • Step
    15
    Headstand 15: Leg Variations
    Headstand 15: Leg Variations

    02:10 | Sylvia Garcia

    Headstand 15: Leg Variations

    Here’s your chance to rotate through 3 leg variations to test and develop your headstand stability. Watch this video first as it will be difficult to follow once you are upside down!

    MoveTime Teacher Level
    02:10 Sylvia Garcia All Levels
    Additional Material
  • Awakening The Warrior40:05
    Awakening The Warrior
  • Step
    16
    Headstand 16: Tripod Headstand
    Headstand 16: Tripod Headstand

    02:37 | Sylvia Garcia

    Headstand 16: Tripod Headstand

    In this variation we’re going to look at tripod headstand. Ashtangis amongst us will recognise that we’ve practiced variations in the same order as the Ashtanga 2nd series – but you are welcome to mix up the variations as you like. This video includes a crow-like variation which may make it a little easier when you are starting out with tripod headstand.

    MoveTime Teacher Level
    02:37 Sylvia Garcia All Levels
    Additional Material
  • Tripod Head Stand Tutorial07:46
    Tripod Head Stand Tutorial
  • Step
    17
    Headstand 17: Fingertips to shoulders
    Headstand 17: Fingertips to shoulders

    01:59 | Sylvia Garcia

    Headstand 17: Fingertips to shoulders

    Today we are bringing our fingertips to the shoulders in an unusual variation. This is another one where it is important to watch the video before you start - to avoid toppling over when you try it!

    MoveTime Teacher Level
    01:59 Sylvia Garcia All Levels
    Additional Material
  • Sun & Moon Balancing Vinyasa53:13
    Sun & Moon Balancing Vinyasa
  • Step
    18
    Headstand 18: Backs of Hands
    Headstand 18: Backs of Hands

    01:50 | Sylvia Garcia

    Headstand 18: Backs of Hands

    Using the backs of hands for your base is the 6th variation in the Ashtanga Series. It is another advanced arm variation that will activate a lot more through the front of your body – so enjoy this firming action on your core.

    MoveTime Teacher Level
    01:50 Sylvia Garcia All Levels
    Additional Material
  •  Balancing of the Seasons32:58
    Balancing of the Seasons
  • Step
    19
    Headstand 19: Arms Wide
    Headstand 19: Arms Wide

    01:44 | Sylvia Garcia

    Headstand 19: Arms Wide

    Balancing with wide arms is the final variation on the headstand from the Ashtanga practice. With the arms out wide this requires really excellent balance. Have fun, stay safe and don’t rush. It goes without saying that only the adept, fit and healthy should be practicing this variation.

    MoveTime Teacher Level
    01:44 Sylvia Garcia All Levels
    Additional Material
  • Invigorating Energy52:43
    Invigorating Energy
  • Step
    20
    Headstand 20: Straddle to Pike
    Headstand 20: Straddle to Pike

    02:49 | Sylvia Garcia

    Headstand 20: Straddle to Pike

    Now you have looked at many of the arm variations that are available it is time to look at some leg more leg variations. By mixing up your arm and leg positions you will have an infinite number of combinations to play with.

    MoveTime Teacher Level
    02:49 Sylvia Garcia All Levels
    Additional Material
  • Accomplished Acro 8: Candlestick Press02:58
    Accomplished Acro 8: Candlestick Press
  • Step
    21
    Headstand 21: Wide Legged Forward Fold
    Headstand 21: Wide Legged Forward Fold

    03:01 | Sylvia Garcia

    Headstand 21: Wide Legged Forward Fold

    Coming into headstand from your wide legged forward fold offers the advantage of the hips already being a little higher than the shoulders. This video explores tuck, straddle and pike variations.

    MoveTime Teacher Level
    03:01 Sylvia Garcia All Levels
    Additional Material
  • Journey To Your Centre01:15:10
    Journey To Your Centre
  • Step
    22
    Headstand 22: Leg Transitions
    Headstand 22: Leg Transitions

    02:06 | Sylvia Garcia

    Headstand 22: Leg Transitions

    When you are strong and stable in all the leg variations you will be ready to challenge yourself with these leg movement drills whilst you are up in headstand.

    MoveTime Teacher Level
    02:06 Sylvia Garcia All Levels
    Additional Material
  • Wake Up with Morning Jivamukti37:27
    Wake Up with Morning Jivamukti
  • Step
    23
    Headstand 23: Eagle
    Headstand 23: Eagle

    03:32 | Sylvia Garcia

    Headstand 23: Eagle

    This is a slightly more challenging leg variation because the legs are not symmetrical. We recommend using shoulder stand to practice moving your legs into eagle whilst upside down. When this feels comfortable you can begin to have a go in headstand.

    MoveTime Teacher Level
    03:32 Sylvia Garcia All Levels
    Additional Material
  • Eagle Pose Tutorial02:56
    Eagle Pose Tutorial
  • Step
    24
    Headstand 24: Lotus
    Headstand 24: Lotus

    02:33 | Sylvia Garcia

    Headstand 24: Lotus

    The next fun variation to try is lotus If you don’t have a full lotus you can try with half lotus. As with eagle, it’s a good idea to try this out in shoulder stand first to see if you can slip your legs into lotus without using the hands.

    MoveTime Teacher Level
    02:33 Sylvia Garcia All Levels
    Additional Material
  • Deep Forward Folding Flow49:17
    Deep Forward Folding Flow
  • Step
    25
    Headstand 25: Crow
    Headstand 25: Crow

    01:42 | Sylvia Garcia

    Headstand 25: Crow

    This video shows how you can journey from tripod headstand into crow. Practicing this will develop great strength and balance.

    MoveTime Teacher Level
    01:42 Sylvia Garcia All Levels
    Additional Material
  • Juicy Core Arm Balances49:29
    Juicy Core Arm Balances
  • Step
    26
    Headstand 26: Wheel
    Headstand 26: Wheel

    02:39 | Sylvia Garcia

    Headstand 26: Wheel

    Here is a variation of headstand with the feet on the floor and the body in full wheel. Do not attempt this unless you already feel strong in wheel pose.

    MoveTime Teacher Level
    02:39 Sylvia Garcia All Levels
    Additional Material
  • Effort Without Struggle57:14
    Effort Without Struggle
  • Step
    27
    Headstand 27: Cockerel
    Headstand 27: Cockerel

    01:47 | Sylvia Garcia

    Headstand 27: Cockerel

    An advanced variation – going into cockerel from headstand. Try this when you are comfortable coming into lotus hands free upside down in your headstand (see video 24). Practicing this transition will bring strength to your arms and shoulders.

    MoveTime Teacher Level
    01:47 Sylvia Garcia All Levels
    Additional Material
  • Fallen Angel45:17
    Fallen Angel
  • Step
    28
    Headstand 28: Asymmetric Arms
    Headstand 28: Asymmetric Arms

    02:35 | Sylvia Garcia

    Headstand 28: Asymmetric Arms

    This video looks at using one arm in tripod while the other is extended. Asymmetrical poses allow us time to focus on the condition of each side of the body in isolation which can be revealing and will definitely challenge your balance.

    MoveTime Teacher Level
    02:35 Sylvia Garcia All Levels
    Additional Material
  • Seriously Hip Flow36:29
    Seriously Hip Flow
  • Step
    29
    Headstand 29: Moving Hands
    Headstand 29: Moving Hands

    01:39 | Sylvia Garcia

    Headstand 29: Moving Hands

    A strong one for the confident head-stander! If your asymmetric headstand felt okay, then you can look at moving your hands whilst you’re in headstand. Stay safe!

    MoveTime Teacher Level
    01:39 Sylvia Garcia All Levels
    Additional Material
  • Your Yin 5 A Day32:01
    Your Yin 5 A Day
  • Step
    30
    Headstand 30: Zombie Press
    Headstand 30: Zombie Press

    01:36 | Sylvia Garcia

    Headstand 30: Zombie Press

    Challenge your core strength and stability by coming into headstand with the zombie press. You can even use this technique to clean your floor!

    MoveTime Teacher Level
    01:36 Sylvia Garcia All Levels
    Additional Material
  • Deep Tissue Stretch37:40
    Deep Tissue Stretch
  • Step
    31
    Headstand 31: Childs Pose
    Headstand 31: Childs Pose

    03:27 | Sylvia Garcia

    Headstand 31: Childs Pose

    After all those headstands you need a counter pose to soften your shoulders. Child’s pose is idea for this. Ideally you should take the counter pose for the same duration as your inversion. Sylvia offers some variations on child’s pose so you can mix it up.

    MoveTime Teacher Level
    03:27 Sylvia Garcia All Levels
    Additional Material
  • Qigong Breathing16:15
    Qigong Breathing
  •