The steps in order
Version shown: YogaVacation headstand preparation: shoulders, downward dog, dolphin, forearm plank, boat, headstand base, walk-in, child pose; ends before the lift
| # | Step | Breath | Hold | Cues and options |
|---|---|---|---|---|
| 1 | Shoulder circles and arms overhead | Free breathing | 1 minute YogaVacation (suggested) | Transition: Kneel or stand; circle the shoulders, then clasp the hands and lift the arms overhead. |
| 2 | Cat-cow Marjaryasana-Bitilasana | Free breathing | 6 rounds YogaVacation (suggested) | Transition: Hands and knees. Easier option: Forearms down. |
| 3 | Downward dog Adho Mukha Śvānāsana | Free breathing | 5-8 breaths YogaVacation (suggested) | Transition: Lift the hips, push the floor away. Easier option: Knees bent. |
| 4 | Forearm plank | Free breathing | 5-8 breaths, twice YogaVacation (suggested) | Transition: Forearms parallel, elbows under the shoulders, body in one line. Easier option: Knees down. |
| 5 | Dolphin | Free breathing | 5-8 breaths, 2-3 times YogaVacation (suggested) | Transition: From forearm plank lift the hips; shoulders lifted away from the floor. Easier option: Knees bent; hands clasped. |
| 6 | Boat (or half boat) Paripūrṇa Nāvāsana | Free breathing | 5 breaths, twice YogaVacation (suggested) | Transition: Sit, lean back, lift the shins. Easier option: Hands behind the thighs. |
| 7 | Child pose Bālāsana | Free breathing | 5 breaths YogaVacation (suggested) | Transition: Rest the shoulders. |
| 8 | Headstand base, knees down | Free breathing | 5 breaths, 2-3 times YogaVacation (suggested) | Transition: Kneel; forearms on a folded blanket, elbows shoulder-width, fingers interlaced; crown of the head on the floor, back of the head against the hands; press the forearms down and lift the shoulders. Easier option: Stay in dolphin with the head off the floor. |
| 9 | Walk the feet in (no lift) | Free breathing | 3-5 breaths YogaVacation (suggested) | Transition: From the base, straighten the legs and walk the feet towards the face until the hips are over the shoulders; keep the weight in the forearms. Walk back out. Easier option: Knees stay down. |
| 10 | Supported headstand: only with a teacher Sālamba Śīrṣāsana | Free breathing | as guided by your teacher Teacher-guided | Transition: Lifting the legs is taught by a teacher; do not kick up. Easier option: Stop at the walk-in. |
| 11 | Child pose Bālāsana | Free breathing | 8 breaths YogaVacation (suggested) | Transition: Rest with the forehead down before lifting the head. |
| 12 | Rest Śavāsana | Free breathing | 2-3 minutes YogaVacation (suggested) | Transition: Lie down. |
