This is a generic practice for headstand assuming the practitioner has practiced other poses and has a reasonable strength and flexibility. Below describes a possible headstand practice, it is not instruction on how to do a headstand. If you do not already practice headstand, this practice is not for you. Simply because you may already practice headstand doesn't mean this is the optimal or even the correct practice sequence for you. Each practitioner has needs that very from other practitioners. The basic premise of Viniyoga already assumes this difference, therefore a sequence may appear quite different for different individuals. These pictures were quickly taken (after lunch, of all things!) for the purpose of answering the present inquiries in a newsletter called ESutra. Please review accompanying article. As we ad lib recorded this session the photos may not represent the peak of any one pose but rather demonstrate the relative positions we are moving into and out of. The specific breath ratio is up to the practitioner respecting the relative flow of breath in movement. A more beginning student ready for headstand perhaps could try a breath ratio of 4:4:4:4. We are presupposing an established ability to hold the breath. If the student is not used to that type of practice then we could suggest 4:4 or maybe even 6:6. Preferably 4:2:4:2 or 6:3:6:3. When we see a breath ratio it is always listing inhale first then exhale. If there are 4 numbers then it is inhale:hold:exhale:hold. The arms down positions will represent the hold after exhale, the arms up position will represent the hold after inhale and the in between position represents the inhale or exhale toward the respective positions. You will notice that in most of the pictures the head is held in Jaalandhara Bandha. This is only recommended for those who are used to such practice.

Taadaasana Start/ Hold after EXHALE; the INHALE begins. During INHALE the arms lift via the side and the heals lift off the ground. Full balance Taadaasana is reached; the INHALE finishes; the breath pauses or is held; the EXHALE begins. During EXHALE the arms lower via the side. The EXHALE still finishing the arms complete their decent and the heels come to the ground.

Side View of Taadaasana Hold after EXHALE Hold after INHALE

Each pose is chosen by how it will serve us in the "goal" pose. If you study Taadaasana, you will see that it requires the same extension needs as Shiirshaasana. The balance in Taadaasana may even be trickier than in Shiirshaasana, however, the risks are minimal. So from the beginning, without causing trauma to the body, we begin to prepare for the needs of Shiirshaasana.  Repeat movement 6X. Balance in Taadaasana for 6 breaths.

Paarshvottaanaasana 1 2 3 Start/Hold after EXHALE. Begin to INHALE and then start to lift arms via the front until they reach what is seen in the next picture. Hold after INHALE. Begin to EXHALE then start to lower to the position seen in the next picture, during the length of the EXHALE. Finish EXHALE after arriving. Hold or pause the breath; begin to INHALE and then reverse the movement to return back to the previous position.

Optional Paarshvottaanaasana Requires more balance, stronger body and open shoulders.

Paarshvottaanaasana begins to prepare us for being upside-down while stretching the back of the spine, hips, and hamstrings. Repeat movement 6X*. Stay in Paarshvottaanaasana for 6 breaths.  *2 sequencing options  Picture #'s 1,2,3,2,1,2,3,2,1,2,3,2,1,2,3,2,1,2,3,2,1,2,3,2,1 or  Picture #'s 1,2,3,2,3,2,3,2,3,2,3,2,3,2,1

Parivrtta Trikonaasana Repeat movement 12X then stay on each side for 6 breaths.  0 Parivrtta Trikonaasana deeply opens the hip area and most importantly brings essential movement to the neck.   Caution: Start/Hold after EXHALE. Begin to INHALE and then start to lift arms to the side until they reach the what is seen in the middle picture below. After reaching the position, continue to finish up the INHALE. Caution: If you cannot hold your head in the most upward position for at least 2 complete, full, long breaths (2a & 2b), do not continue to practice Shiirshaasana. 2a 1 2b Arrive in this position or it's opposite during the EXHALE. Pause the breath. Begin to INHALE then start to ascend to the center posture. During the movement phase, be sure that every INHALE ends after arriving in this position. Begin to EXHALE in this position, then move alternately from one side to the other on each EXHALE. Arrive in this position or it's opposite during the EXHALE. Pause the breath. Begin to INHALE then start to ascend to the center posture.

Uttaanaasana 1 2 3 Start/Hold after EXHALE. Begin to INHALE and then start to lift arms via the front until they reach the what is seen in the next picture. Hold after INHALE. Begin to EXHALE then start to lower to the position seen in the next picture, during the length of the EXHALE. Finish EXHALE after arriving. Hold or pause the breath; begin to INHALE and then reverse the movement to return back to the previous position.

Uttaanaasana counterposes Parivrtta Trikonaasana by bringing symmetry to the back. It once again establishes the upside-down position this time in a symmetrical posture, as is headstand.     Repeat movement 6X. Stay in Uttaanaasana for 6 breaths.  *2 sequencing options  Picture #'s 1,2,3,2,1,2,3,2,1,2,3,2,1,2,3,2,1,2,3,2,1,2,3,2,1 or  Picture #'s 1,2,3,2,3,2,3,2,3,2,3,2,3,2,1

Optional Uttaanaasana This version could be used to access deeper senitivity in the shoulder region. Requires more balance, stronger body and even more open shoulders. Could be used if the hamstrings are rather tight. For very tight hamstrings.

Pritivi Namaskar Uurdhva Vajraasana Uurdhva Hasta Vajraasana Vajraasana Chakravaakaasana Adho Mukha Svaanaasana Start/Hold after EXHALE. Then start to lift the arms via the front until they reach the position of the next picture. Arrive before the INHALE finishes; hold after INHALE. Begin to EXHALE then start to lower to the position seen in the next picture, during the length of the EXHALE. Finish EXHALE after arriving. Hold or pause the breath; begin to INHALE and then lift to the position seen in the next picture. Arrive before the INHALE finishes; hold after INHALE. Begin to EXHALE then start to move into the position seen in the next picture, during the length of the EXHALE. Finish EXHALE after arriving. Hold or pause the breath; begin to INHALE and then move back into the position seen in the picture to the left and continue to follow the directions moving left each time. Repeat this entire sequence 6X. Then from the above Adho Mukha Svaanaasana once again move to Chakravaakaasana (4) and directly from there move into headstand as depicted in the next section.

Placing Head measure elbows place hands place head lift up 1 2 3 4 Coming from Chakravaakaasana, EXHALE down measure elbows while completing the EXHALE... Continue to EXHALE* placing the hands together... While holding the breath place the head and begin to INHALE... During the INHALE begin to rise up into Shiirshaasana. *If your breath is on the shorter side, then pursue this section with one complete entire extra breath and still rise up on the subsequent INHALE.

Shiirshaasana EXHALE INHALE

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Dvipaada Piitham Start/Hold after EXHALE. Begin to INHALE and then start to lift arms and hips until they reach the what is seen in the next picture. Arrive before the INHALE finishes; hold after INHALE. Begin to EXHALE then start to lower to the position seen in the previous picture; during the length of the EXHALE.

Optional Counterpose to Shiirshaasana. Not always needed, however, removes excess stiffness in the neck and shoulders caused by the headstand itself, and helps prepare the body and mind for Sarvaangaasana.    Repeat 6X Stay up in Dvipaada Piitham for 6 breaths.

Sarvaangaasana After Shiirshaasana or Dvipaada Piitham lie on back INHALE. After EXHALE starts push on the hands and move into the position it the following picture. Continue to EXHALE and balance the body further up until the position in the next picture is gained. If Dvipaada Piitham was performed stay in Sarvaangaasana for 12 breaths. Very advanced practitioners who experience no stiffness or uneasiness in Shiirshaasana may stay in this pose directly after Shiirshaasana, however, in any case, the following movement sequence in Vipariita Karanii is recommended.

Option: Vipariita Karanii Start/hold after INHALE. Begin to EXHALE then during EXHALE lower the legs into the position seen in the next picture. Finish EXHALE then pause or hold breath in this position. Begin to INHALE and then soon after begin to lift legs to the position in the previous picture. Do this movement 12X. Option 2: low Vipariita Karanii or Half Sarvaangaasana

Eka Paada Shalabhaasana Turn over from Sarvaangaasana during EXHALE, pause breath. Begin to INHALE and lift up to the posture in the following picture. Pause the breath or hold it after INHALE, then begin to calmly slowly EXHALE and then begin to descend to the position found it the next picture showing the head facing the opposite way. Continue EXHALE, pause the breath (or hold) and then begin INHALE. During INHALE lift up to the next position found in the photo. This is simply the same on the alternate side.

Optional Bhujangaasana

Optional Eka Paada Shalabhaasana

Chakravaakaasana From Shalabhaasana or Bhujangaasana push up to Chakravaakaasana during INHALE. Pause breath. Begin EXHALE and begin to descend toVajraasana found in the next picture. Arrive before EXHALE ends and pause breath in posture. Begin to INHALE, then move into the previous position.

Repeat 12X

Shavaasana Palming (Enough time to rest the eye sockets.) Rest

TOP TAADASANA SIDE VIEW OF TAADASANA PAARSHVOTAANAASANA OPTIONAL PAARSHVOTAANAASANA PARIVRTTA TRIKONAASANA UTTAANAASANA OPTIONAL UTTAANAASANA PRITIVI NAMASKAR PLACING HEAD SHIIRSHAASANA DVIPAADA PIITHAM SARVAANGAASANA OPTION: VIPARIITA KARANII EKA PAADA SHALABHAASANA OPTIONAL BHUJANGAASANA CHAKRAVAAKAASANA