Stand Up Paddle Yoga - Headstand Pose

written by Jessica Bellofatto

Certified SUP Yoga instructor Jessica Bellofatto of Paddle Diva teaches us the 'Salamba Sirsasana' or 'Headstand Pose'. Follow along below and give it a try this weekend on your stand up paddleboard. Jessica Bellofatto shows us the final step in the Headstand Pose on her stand up paddleboard.

Check out last week's SUP Yoga pose.

Pose Summary

Instructions

Name of Pose: Salamba Sirsasana / Headstand Pose

Difficulty Level: Hard

You should only attempt headstand on the paddleboard if you have a very strong headstand practice on land and you do not fall.

Body Points: This pose engages the entire body, especially the abdominal region, biceps, triceps, shoulders and most muscles of the back.

Benefits: The Headstand Pose quiets the mind, cultivates concentration and meditative awareness.

• From a hands and knees position, with the hands shoulders width distance apart and the legs hips width distance apart, tuck the toes under and slowly begin to lift the hips high in the air and straighten the legs into downward facing dog (Adho Mukha Svanasana).
• Keep equal weight on both hands and both feet (if you notice the left rail tipping in press more into the right side and vice versa).
• Let the head drop and pick a spot to gaze at through your legs. Breathe and find stability.
• Next, drop to your knees and lower your forearms onto the board. Interlace the hands together into a fist and press down FIRMLY through the forearms from wrist to elbow.
• Stretch one leg at a time straight back into FOREARM PLANK, engaging all of the muscles of the body, especially the core and arms/shoulders.  Breathe here up to a minute or more.
• From there begin to walk the feet towards the elbows, lifting the hips high into the air like a downward dog type position.
• Keep the shoulders well lifted and the forearms pressing firmly down. Place the crown of the head just in front of the hands and then begin to bend one leg lifting the foot off the stand up paddleboard and testing the balance.
• Press down strongly and lift the other leg up (legs are bent and you are in a tucked position).
• Slowly, with breath and intense concentration, begin to straighten the legs up and find the vertical headstand. If you are about to fall OVER, it is best to try to angle yourself to fall IN the water, rather than ON the board.

Pictures

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About the Author

About Jessica Bellofatto
Jessica Bellofatto has been teaching and studying yoga for the past 20 years. Certified in the Jivamukti method, she has also studied extensively in the traditions of Iyengar, Anusara, and Ashtanga.

She fell in love with stand up paddling 4 years ago, and began teaching S’UP DOG YOGA classes on the eastern end of Long Island, New York with Paddle Diva. Along with Paddle Diva, Jessica leads Yoga, SUP, and SURF retreats throughout the winter in Rincon, Puerto Rico.

Best known for her easy laughter, radiant energy, and matchless knowledge of the body, Jessica is also a mother of two amazing children, a triathlete and a surfer. Feaured in the New York Times, Hamptons Magazine, Well and Good, and many more, she owns and directs KamaDeva Yoga in East Hampton, New York and teaches retreats and workshops worldwide.

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