One Legged Headstand I

One Legged Headstand I / Eka Pada Sirsasana I

 (ek-KAH pah-DAH shear-SHAHS-anna)

eka = one
pada = foot
sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasping your triceps. Rotate your forearms out from your elbows and clasp your hands in front of you with your palms spread open and facing you so that the outside of your hands and pinkies are on the ground.  Make sure your pinkies are on the outside of your palms.  Feel the power in your upper arms.

3. Place the crown of your head on the floor in front of your palms so that your palms caress the back of your head.  Make sure that your neck remains straight and perpendicular to the floor.  DO NOT BEND YOUR NECK SO THAT YOUR FOREHEAD IS ON THE FLOOR.

4. Lift your hips in the air and walk your feet toward your head. SO AS TO TAKE PRESSURE OFF YOUR HEAD AND NECK ENGAGE YOUR ARMS and your core and lift one leg up bringing the other leg with it. Bring your legs together and straighten them. At this point you will form a straight line from your head to your toes.  Point and spread your toes.

5. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core.

6.  Keeping both legs straight lower just your right leg toward the ground until your toes just touch the ground without putting any weight on them. Switch legs.

Preparation
1.Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.

2.Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

3.Practice Urdhva Dandasana by placing your head on the ground your leg distance away from a wall and facing the wall.  Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.

4. Practice Headstands with your back against a wall before attempting them without support.

Benefits
- Strengthens arms, legs, abdomen and spine
- Stretches your groins and legs
- Calms the brain
- Stimulates your pituitary and pineal glands

Cautions
- Do not perform if you are pregnant, if you have a back or neck injury, high blood pressure or have a heart condition