Rack on the head – difficult exercise which demands special physical training. In yoga only true professionals can master it. More, it is connected with the increased risk of receiving a serious trauma. It is important to understand how to stand on the head and hands to achieve result and to avoid problems.
For a start it would be desirable to give several advice which should be considered. First, it is recommended to begin with strengthening of a neck as strong loading is the share of it. Secondly, saying about how to learn to stand on the head, many experts in yoga give advice that for a start it is worth learning to carry out asanas which also mean turning of a body, for example, "a dog a muzzle down". Thirdly, important learns to do a rack in the safe place that acute angles, etc. were not near.
How to learn to stand on the head?
For a start it is necessary to define the correct position of the head as there are different opinions on this occasion. It is recommended to lay down on a floor and to attach the book to the head that will allow to define for itself a common ground.
The instruction as it is correct to stand on the head:
- On a floor lay a soft rug and rest elbows and forearms against its center, at the same time between them the distance has to be identical to shoulders. Hands should be linked in the lock.
- The head rest a point which you defined by means of the book earlier against a floor, at the same time the nape has to touch palms. The forehead has to be in air.
- Try to bring closer toes to the head, straightening knees. Then on an exhalation make a push and raise legs, but at the same time you hold them bent in knees.
- The most responsible moment came – to extend legs, having kept at the same time balance. Record a pose for 3 min., and then, slowly bend knees and lower legs on a floor. Long time in a rack is important not to stand on the head as the risk of getting injured significantly increases.
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