Yoga, Fitness Routines, and "So You Think You Can Dance"
November 24, 2009
We all know that practicing yoga has many benefits. One benefit is it leaves you feeling more centered. Usually when we are centered within ourselves we gain a sense of balance. With that in mind, I have selected a balance pose that not only will challenge your stability, but also will be a great addition for your next fitness routine.
The pose I have chosen is a one legged free-hand headstand. Its proper yoga name is “Eka pada mukta hasta sirasana”. There are several steps to practice before learning this advanced pose.
First, begin with a good balanced headstand. If you are a little shaky with the headstand, it is a good idea to practice it against the wall so you can learn about your balance and center of gravity. After holding the headstand against the wall becomes easier, try practicing the headstand without the wall. Gradually bring your legs together above your head. Make sure both legs are straight towards the ceiling and the toes are pointed. Once the headstand can be held steady for ten or more counts then move on to the next step. Remember, your core is where the balance begins. The abs should feel like they are pulled in towards the spine and the glutes should remain tight.
The second phase of the free-hand headstand is slightly different. Begin with the head on the floor but the arms are in a new position. The arms should be fully extended behind the head at a wide V position. This will put more pressure and balance on the head and neck area so be cautious and go slow with this movement. Lift one leg up towards the ceiling slowly. Hold this pose with one leg vertical, allowing you to find your balance. The leg that remains on the floor can gradually lift off the ground. The legs can remain in a split variation. This enables the body to have a counter balance since the arms are so far behind the head.
Now that you understand the break down of the one leg free-hand headstand, who actually uses a movement like this? It is most commonly seen in break dancing routines. This type of dance uses a tremendous amount of spins on the head. Several break dance sequences finish in “frozen” inverted positions. The position performed in break dancing has a slightly different flair than a traditional yoga pose. The knees may be bent and the toes are flexed. Of course, this can also be choreographed into a fitness routine. The best example of this move is frequently performed by "So You Think You Can Dance" finalist, Legacy. His break dance style is fantastic and uses this pose often.
This skill is great for a fitness athlete to incorporate into her routine. A great transition into this trick could be coming from a push up position or a downward dog position. This is a good set up for the head and hand placement down on the ground. It sets the athlete up with a lifted hip position making it flow easily into the balance.
There are a few simple, but showy, ways to get out of this move, (other than stepping the legs down and just standing up). First, by tucking the chin onto the chest and allowing the arms to come around the side, the athlete can roll out of the skill smoothly. A second easy transition is to rotate the hips and come down into a right or left side split.
A winning fitness routine should have a combination of strength, flexibility, and dance. Balance is a significant role in each of these requirements. Practice a strong basic foundation before building into more advanced skills. Be sure to create smooth transitions into and out of each skill. Enjoy practicing this advanced free-hand headstand balance!
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