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Vinyasas / specialized non-marginal / Head down / Standing on the head
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Standing on the head

Standing on the shoulders and the back of the head Standing on the head

Standing vertically on the head and the shoulders in Baddha Hasta Shirshasana I with the fingers of both hands locked (Photo 282). Precisely balance the body and inhale. With the exhalation, quickly and symmetrically change the position of the hands by unlocking the fingers, and turning the arms, palms down with fingers pointing forward, thereby changing the position to Baddha Hasta Shirshasana II (Photo 283). In this position, precisely balance the body, inhale, and, with an exhalation, quickly and symmetrically change the position of the hands, keeping the elbows on the floor, take the hands off the floor, and symmetrically change the position of the hands, keeping the elbows on the floor, take the arms off the floor, make the fist of the fingers and position them so that the ends of the fingers touch the same-side shoulders in Baddha Hasta Shirshasana III (Photo 284). In this position, accurately balance the body, and inhale, then, with an exhalation, quickly and symmetrically shift the hands to the next position, placing the forearms on the floor in front of the face, with the arms of the crossed hands gripping the opposite elbows, thereby changing position to Baddha Hasta Shirshasana IV (Photo 285). In this position precisely balance the body, inhale, and, with an exhalation, release the grip of the hands, quickly and symmetrically put the forearms on the floor so as to make the elbows touch the floor at shoulders width, with the back sides of the arms touching each other, and the palms pointing in different directions in Mukta Hasta Shirshasana I (Photo 286). In this position precisely balance the body, inhale, and, with an exhalation quickly and symmertically turn the arms, bend the elbows at 90 degrees and put the palms on the floor on the side of the chest placing them at shoulders width, fingers pointing toward the face, thereby changing the position to Mukta Hasta Shirshasana II (Photo 287). In this position precisely balance the body, inhale, and, with an exhalation, turn the palms on the floor, directing the fingers away from the face, thereby changing position to Mukta Hasta Shirshasana III (Photo 288). In this position, precisely balance the body, inhale, and, with an exhalation, quickly and symmetrically, fully straighten the arms in the elbows, turn the palms upwards, and place the back sides of the arms on the floor on the side of the face at the shoulders width, thereby changing the position to Mukta Hasta Shirshasana IV (Photo 289). In this position precisely balance the body, inhale, and with an exhalation, turn the arms, palms down and, symmetrically, move the straight hands to the side, and place them in one line with the shoulders in Mukta Hasta Shirshasana V (Photo 290). In this position precisely balance the body, inhale, and, with the exhalation, (very carefully, to avoid injuring the head or neck), move the arms backward so as to place the palms behind the back, at shoulders width in Mukta Hasta Shirshasana IV (Photo 291). In this position balance the body, inhale, and, with an exhalation, bend the arms and place the forearms on the floor on both sides of the head, returning to the initial position standing in Baddha Hasta Shirshasana I (Photo 282).

After one has mastered the movements of this Vinyasa, and it can be practiced without any mistakes, it is possible to move on to learning the movements connecting the options of Shirshasana described above in other combinations.



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