How to Fall Out of Headstand

headstand in garage

How to Fall Out of Headstand

It’s coming. That point in the yoga class when your teacher offers you a free-standing Headstand (Sirsasana) in the middle of the room (usually from Prasarita Padottanasana). Ever been next to a wobbly student who falls out of it? Eeeekk! Ever been that student?

We will all fall at some point, and falling without practice or strategy can cause a jarring shock to our bodies. In order to disperse the momentous energy of the fall, we’ve got to have (and practice) an exit plan so that we can safely fall out of poses and avoid injury.

Here’s what to do when falling out of headstand:

In Salamba Sirsasana (supported headstand) fingers are threaded behind the head. If you fall, RELEASE YOUR FINGER THREAD and with palms open, tuck your neck, round your back, bend your knees and roll out of it.

In Mukta Hasta Sirsasana (tripod headstand), you can’t tuck your neck, so bend your knees, and allow your feet to fall into Bridge Pose (it’ll look like you’re prepping to go into a full backbend, with your head on the ground and your hands facing your shoulders).

Everyone falls. Falling is part of the learning process, so don’t fight it! Instead, learn to roll with it! Practice falling at a park on the grass or at the beach on the sand. The most important thing to remember is to RELAX AND DON’T PANIC. Stay limber and loose so that you can dissipate the energy with fluidity.

Here’s a great video by Patrick from the Yoga Garden discussing and demonstrating the techniques in more detail.

Kelli Russell
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