• How to do Sirsasana (Headstand)

    So, you want to learn how to do sirasana or headstand. Sirsasana, or headstand pose, is a challenging yoga pose that offers many benefits. If you don’t succeed the first time you try, that’s to be expected. With practice, you’ll learn the alignment necessary and get the shoulder and core stretch you need to support yourself in this posture.

    This post will teach you how to do Sirsasana properly with step by step instructions and alignment tips. We’ll also discuss the benefits of the pose and some contraindications. If you’re looking to improve your practice, this is a great pose to learn!

    Benefits of Sirsasana

    Sirsasana is an inversion, meaning that it reverses the blood flow in your body. This has many benefits including improving circulation, energy levels, and concentration. Inversions are also said to be helpful in relieving stress and tension headaches.

    Contraindications of Sirsasana

    If you have high blood pressure or any other health conditions, please consult your doctor before practicing sirsasana. Pregnant women should also avoid this pose.

    How to do a Headstand Step-by-Step

    Now that we’ve gone over the benefits and contraindications of Sirsasana, let’s learn how to do a headstand!

    When attempting headstand it’s important that you place the right part of your head on the floor. That’s the flat part at the very top of your head.

    Start in a tabletop position on your hands and knees. Make sure your wrists are directly under your shoulders and your knees are directly under your hips.

    Bend your elbows so your forearms are on the floor and interlock your fingers. You’re forming a triangle with your forearms. Your head is going to go right at the top of that triangle between your hands.

    Place the top of your head on the ground.

    Straighten your legs bringing your hips up and back like you’re going into a down dog position. Firm the shoulders. The weight of your body will be supported by your shoulders, not your head.

    Walk your legs forward. Shift your weight back so you come up onto your toes. Engage your core muscles.

    Now lift your legs, using your core strength, up through the centerline of your body. Your legs stack over your shoulders. Your toes are pointed.

    Keep your shoulders and elbows strong. Stay for five breaths. Come out of the pose slowly and go into child’s pose to recover.

    There you have it! Now you know how to do Sirsasana, or headstand pose. Watch this video with Kino for a better understanding of the pose.

    Remember to practice with caution and listen to your body. With time and practice, you’ll be able to master this challenging but rewarding pose!

    Do you want more yoga in your life? Sign up for Omstars to get access to daily live classes, on-demand streaming classes, and a supportive yoga community.

  • How To Do A Handstand: Your 30-Day Journey with Kino

    It took me five years before I balanced in a handstand. That’s five years of failure where I tried with all my heart and soul only to come toppling down. I wanted to quit more times than I can remember.

    There so many moments that I thought my body with it’s thick thighs and short arms would never make it up. I blamed my past and wished I had been a dancer or gymnast. But there I was, staring down what felt like the impossible hurdle of a handstand and I built the strength. But… it was never about the handstand for for me.

    Sign Up for the Journey to Handstand Course Today!

    It was always about the journey. There was a major life lesson I’m not giving up on myself. I learned what it means to put in the work and stay the course, through the ups and downs, through the good days and the bad. I learned what it means to have faith. It’s not enough to say “I believe”. You need to meet that faith with your hard work. In fact the sheer act of perseverance is a demonstration of faith. If you don’t believe in yourself, you’ll quit before you really try. But if you can find the strength to believe in yourself even amidst great failure, then you have learned one of the lessons of handstand.

    It’s easy to ride the crest of success, but so much harder to pick yourself back up from failure with grace. Fall 1000 times on your journey to handstand, get up 1000 times stronger.

    You are the deciding factor that makes yoga a spiritual practice. If you come to your mat and focus only on the physical, then it will be just that—glorified calisthenics or b-grade gymnastics. But, if you come to the practice with a heart yearning for spiritual knowledge, then you can use the poses as a means to grow and evolve. The quest towards wisdom begins with yourself. You get what you put into the practice. Don’t critique yoga for being a physical practice. Critique yourself if you’re making it ONLY a physical practice. I’ve always said that yoga is a physical discipline with a spiritual intention. It’s up to you to get aligned with the deeper dimension of the practice.

    If, after many years of practice, you’re not growing spiritually, f you’re not a kinder person, if you don’t feel more happiness, then look closely at your own effort. This practice has survived since ancient times because of the promise of inner awakening. Yoga upholds its end of the promise. If you want to reach the true depth of the Spirit, then it’s up to you keep your end of the deal. Practice with all your heart and all your soul. Put every drop of your being into the spiritual journey. You will one day step into alignment with the grand eternal truth of all that is, and then you will be practicing yoga. Everything else up until that pivotal moment of awakening is there to prepare you for that Divine shift.

    I’ve got a brand new 30 day #journeytohandstandchallenge course launching on @omstarsofficial on July 1st. Are you ready to go on the journey of handstand with me?

    By Kino MacGregor

    International yoga teacher, Kino MacGregor has over 20 years of experience in Ashtanga yoga & 18 years of experience in Vipassana Meditation. She is one of a select group of people to receive the certification to teach Ashtanga Yoga & practice into the Fifth Series of Ashtanga Yoga. With over 1 million followers on Instagram & over 500,000 subscribers on YouTube & Facebook, she spreads the message of yoga around the world. To Kino, yoga is more than making shapes. It is a daily ritual where people tune deeply into their spiritual center & experience the peace of the Eternal Divine. Her goal is to make the tools of traditional yoga accessible for all different sizes, shapes, ethnicities, & ages. She believes yoga is truly for everyone. Learn more from and connect with Kino on Instagram!