1. Prepare a padded surface, such as a yoga mat or a folded blanket or towel and place against a wall. Place your elbows on the padding fore-arm width apart and interlock your fingers to form the triangular base for your headstand.
2. Lift up your hips towards the wall, and walk your feet towards the wall, placing your head on the floor, cupped between the palms of your hands.
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Keep your neck long, and use your arms to support your weight. Keep your shoulders lifted up away from your ears. Remain in this position for up to 20 breaths.
3. When you feel strong enough to progress further into this position, walk your feet further in and begin to take some of the weight on your head, whilst lifting with your hips. Bend first one knee and bring into the chest, then the other, taking the weight on your arms.
4. Straighten your legs above you, keeping your hips in line with your shoulders, and your ankles in line with your hips. Breath deeply and clearly, the headstand should feel light without too much pressure on your neck.
5. To come out of the headstand first lower your feet to your buttocks, then bring your knees into your chest, and use your feet to control your descent.
This pose strengthens and tones the spine, neck, shoulders, arms and core. It also reduces the build-up of fluid pressure in the legs and feet, while stimulating blood flow to the brain and scalp and improving posture.