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Headstand Circles Sun Salutation

This Sun Salutation involves Headstand variations. It is not for those who have yet to master the basic Headstand pose.

It shows a slight tilt and a kick up into the headstand. This seems a little unsafe so be careful. There are many other ways to enter the headstand and many different headstand postures. This one shows how to enter into the headstand doing the splits. It enables good control as the leg positions stabilize the body.

The circles are done to create an openness around the hips and groin. It feels balancing to open the legs in this manner and the sensation of joint freedom when the legs are opened has a lasting effect on the mind.

Once you have mastered this movement it can be performed many times before coming down. Be careful not to tilt the lower back too much as it rubs and grinds the discs. Aim to keep a little space in the lower back when doing this.

Tadasana

Bhujangasana

Virasana Hero Pose

Virasana

Adho Mukha Svanasana

Uttanasana

Yoga Posture Samabhasana
Salabhasana

Bhujangasana

asana utanasana
Uttanasana

Adho Mukha Svanasana

Bhujangasana

Yoga Positions headstand

Utthita Pada Sirsasana

Downward Facing Staff Pose
Adho Mukha Dandasana

Balasana

Virasana

Astangasana

or

Chaturanga Dandasana

Balasana child pose

Balasana

Yoga Breathing Techniques

Perform Ujjayi Pranayama.
Stage 3
Inhale and restrict the air flow to make the sound "sssss". Keep the sound constant and smooth. Exhale make a sound with the mouth closed that sounds like "hhhhha".

Don't hold the breath yet just warm up and work on smooth sound when inhaling and exhaling. Work on the changes in breath becoming smoother and longer also. This occurs when the breath crosses from inhalations to exhalations and exhalations to inhalations.
Download the Ujjayi Pranayama mp3

Do this for at least 5 minutes.

Then progress towards holding after the inhalation and then the exhalation as well.
Inhale restrict the air flow to make the sound "sssss". Keep the sound constant and smooth.

Pause at the top of the breath (antara kumbhaka).
Exhale and make the sound "hhhha" keeping the sound constant and smooth.
Pause at the bottom of the breath (bahya kumbhaka).
Ujjayi Pranayama mp3

Then perform Surya Bhedana pranayama.
This is a type of breath that occurs through the Sun channel in the body, Surya meaning Sun.

Stage 2 - Surya Bhedana nostril. (Puraka)
Hold after inhalation. The first few times hold for a few seconds. Gradually increase the duration of the time after inhalation. (Antara Kumbhaka)

Exhale out through the left nostril. Allow the exhalation to be longer than the inhalation.
Surya Bhedana mp3

Do this breath as for as long as it takes to feel open through the energy flow that the breath takes. Look for blockages and remove them as you perform this pranayama. They can be opened by creating more space or by thinking the flow open with the conscious mind but first the flow of air and energy must be understood by continual observation and practice.

by Mark Giubarelli

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