Handstand  
Adho Mukha Vrksasana  

Prep poses: 

Plank (to build arm and shoulder strength)
Downdog (to open the shoulders for better stability)
Boat pose (building core)
Dolphin pose and plank (helping strengthen spine stabilizers and core)
L-shape handstand along the wall (to build arm and shoulder strength)

Modifications:  (here are other options you can try)

• Tripod headstand (with hands triangulating the head, it offers students a headstand option that feels stable, and allows them to keep their knees close to their elbows.)
• Headstand at the wall (allows for building confidence, until a student is able to hover away from the wall
• To assist in getting up on the wall Donkey kicking one leg at a time towards the wall from a headstand downdog 
• Slowly lifting one leg at a time away from the wall, until you are able to lift both legs away from the wall 

 Benefits: 

Strengthens the upper body; shoulders, arms, wrists, and abdominals 
Increases blood flow to the head 
Reverses blood flow in the legs which aids in tissue regeneration 
Increase your balance 
Instantly boosts your mood 
Full body workout 

Keep practicing, it doesn’t happen overnight! 

Blog Credits to Jessica Schermeister and Tanya Rice

Lions Breath 

Lions breath is also known as simha pranayama.  

How to do it:

Start in a seated position, start to take a few deep inhales and exhales. Once you feel ready you can take a deep inhale and open the mouth wide, make a large exhale while opening the mouth as wide as you can, and engaging the chin and neck as you also stick out the tongue.  

Benefits:  
Stretches the muscles in the face, neck, and throat 
Relieves tension and tightness 
Improves circulation 
Energetic and awakening 
Eases the mind 
Helps relieve TMJ 
Relieves headaches 
Helps open the throat chakra (Vishudha) 

Bandhas that could be used:  
Mulabanda  
Jalandhara bandha

 
Contradictions: 
Attempt this breath carefully if you have had a recent or chronic neck or face or tongue injury.

_Jessica Schermeister