yogabuch / asanas / rectangular headstand

„rectangular headstand“

  instructions and details with working links as PDF for download/print

Tue und lasse

trunc too slanted

trunc maximum upright

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last change: 30.12.2018
Name: __
Trivia name: right-angled headstand
Level: A

• Classification
• Contraindication
• Effects of
• Preparation
• follow-up
• derived asanas
• similar asanas
• diagnostics
• Instruction
• details
• Variants

Classification

classical: inversion posture
psychomental: __
physiological: __

Contraindication

Effects

• (602) Strengthening the back extensors
  
• (642) Strengthening the muscles of the lumbar spine
  
• (231) Shoulder joint: stretching for frontal abduction
  

Preparation

Follow-up

derived asanas:

similar asanas:

Geometry:

1. Back extension
2. Head down dog pose
3. urdhva hastasana variation of dandasana
4. supta dandasana
5. right-angled uttanasana
6. right-angled handstand
7. navasana
8. dvi-pada variation of the handstand

Diagnostics (No.)

Variants:

Feet against the wall

Instructions

1. Assume the headstand position.
2. Slowlybend at the hip joints until the backs of the legs are horizontal.

Details

1. When bending at the hip joints, the plumb bob moves towards the elbows and possibly beyond. To avoid falling over, the pelvis must therefore be moved towards the hands so that the plumb bob remains in the physical base of support (in this case the trapezoid of wrists and elbows).
2. The further the pelvis and the weight plumb line move towards the elbows, the greater the effort required to push the elbows down and the more intensive the strengthening of the back and shoulders.
3. If the pelvis is moved too much towards the hands, a hyperlordosis occurs in the cervical spine („hollow neck“, the analogy to the „hollow back„), which slightly overstrains the neck muscles, subjectively the exercise becomes much easier.
4. Keep your legs straight and stretch your heels out.
5. The legs represent a large lever that forces flexion in the hip joints and flexion of the back in all parts. Consciously stretch your back strongly.
6. By pressing the elbows on the floor, the shoulder blades are moved towards the pelvis.
7. When changing between headstand and right-angled headstand, note the noticeable change in the center of gravityand adjust the position of the pelvis accordingly.
8. This pose becomes all the more interesting the closer the center of gravity approaches the line between the elbows. The point of no return lies exactly on this line and crossing it (in static view) inevitably ends the pose.

Variants

Feet against the wall

Instructions

1. ..

Details

1. ..