Block Steady

A strong upper body equals a stronger Headstand. Use a block and this creative sequence of poses to build strength and stability for your inversions.

By Maty Ezraty with Melanie Lora

Many of us come to yoga to build strength. There's no question that when you're physically strong, you're better able to handle the demands of your day with grace and ease. But you can build endurance and power through almost any athletic pursuit. The beauty of practicing yoga is that it builds inner strength—which you need to ride life's emotional currents with faith and equanimity—even as it tones your body.

One way to build inner strength is by practicing regularly, whether you're feeling inspired or not. That simple act develops your capacity for commitment and for not letting the rest of life get between you and what you know to be essential to your well-being. By being true to yourself in your yoga practice, you enhance your ability to be true to yourself in other situations.

Of course, maintaining a consistent home practice is, in itself, an exercise in strength. At home, the notorious obstacles of procrastination, distraction, and skepticism come up all the time. To help dispel these stumbling blocks, choose a regular time and create a sacred space for your practice. It also helps to have several sequences on hand for those days when you're unsure of what to do next.

This sequence was designed specifically to build both physical strength, especially in your arms and upper back, and the mental strength you need to go upside down. (It's also good for enhancing the flexibility in your shoulders, which you'll need to get into Handstand.) Regardless of your ability to get into each of these poses, let this sequence be an opportunity to notice and experiment with your areas of strength and weakness. After practicing this sequence several times, you'll probably find that you can hold each pose a little longer. Enjoy each baby step to a stronger you. For a fully balanced practice, remember to add the poses in the Round Out Your Practice section.

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1 Vajrasana (Thunderbolt Pose) with arms overhead
Come into Balasana (Child's Pose) with your arms along your sides. Slowly begin to move the breath into your upper back. As you inhale, extend your arms forward. Press your palms down and straighten your arms by lifting your forearms and elbows, then sit back on your heels. Hold a block between your hands at its widest and reach your arms overhead. Extend your arms from your waist. Press your palms into the block and firm the muscles in your upper arms. Soften the muscles at the base of your neck and continue to reach up. Visualize your arms and the sides of your body as one unit. Soften your facial muscles and breathe smoothly. This pose might look easy, but after holding it for at least a minute—longer if you can—your arms will let you know where you are weak.

2 Adho Mukha Svanasana (Downward-Facing Dog Pose)
Come onto all fours. Place your hands 2 inches in front of your shoulders. Press into your palms as you draw your shoulders away from the floor. Firm your upper arms and draw your forearms toward each other. With an exhalation, lift your hips and come into Downward Dog. Notice that your hips are above your heart—you're already in an inversion. Instead of looking at your navel, keep your ears in line with your upper arms (to strengthen the upper back) and let your gaze fall wherever it will. Relax the muscles at the base of your neck and let them slide down your back. Lengthen your arms and torso by using your legs to lift your hips away from your shoulders. Start by holding this for 10 breaths and build up to 1 minute. Repeat the pose three times, coming down into Child's Pose in between.

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