We should all turn upside down.
I mean, we should all do inversions for our yoga practice. It doesn’t matter whether you are going into a handstand, headstand, shoulder stand, Pincha or downward facing dog – It is a great addition to your practice for the multitude of benefits it brings. I would like to bring our focus to the headstand aka Salamba Sirsasana in this article. In Sanskrit, salamba means “supported” and sirsa translates as “head”.
Headstand is considered the king of yoga poses. It builds stamina, alleviates insomnia, reduces the occurrence of heart palpitations, helps to cure halitosis, strengthens the lungs, improves the function of the pituitary and pineal glands, increases the haemoglobin content in the blood, relieves the symptoms of colds, coughs and tonsillitis. Additionally, it brings relief from digestive and eliminatory problems when practiced in conjunction with Salamba Sarvangasana. Mentally, as inverting your entire body brings a rejuvenating supply of blood to the brain cells, it enhances clarity of thought, increases your concentration span, and sharpens memory. Consistent practice of this asana widens your spiritual horizons. This asana also helps those who get mentally exhausted easily. (2)
Normally, headstand is practised towards the end of a yoga class and functions to allow energy to flow towards your head, activating our crown chakra. While this advanced pose does require much focus, precision, balance and strength, this asana is essentially meant to be a resting pose. (3)
Getting into a headstand:
Kneel in front of a wall and interlace your fingers. Place your interlaced fingers down on the mat with the palms apart so you create a support for your head and place the crown of your head in your interlaced fingers onto the mat. If you’re unsure where, bring your thumb to your third eye in between your eyebrows and wherever your middle finger lands, that’s where the crown of your head is. Make sure that your elbows are shoulder-width distance apart and that your wrists are perpendicular to the floor. Shoulders should be protracted and rotated upwards. Cradle the back of your head with your hands firmly.
Next, lift your knees off the ground and straighten your legs and your spine. You will be in a modified dolphin pose with your head on the ground. Start to walk your feet as forward towards the body then lift your legs. The goal is to get your hips stacked over your shoulders. This is where hamstring and lower back flexibility comes into the game.
Once you feel stable, lift your legs straight up towards the ceiling. If you feel confident and have done it a few times, lift them both at the same time. Make sure that your body is in one straight line and there is no bent in the hips. (3)
Being in a headstand:
When you stand on your head, the first sensation you will feel is pressure—pressure on the crown of the head, pressure in the arteries and veins, and pressure in the soft tissues of the head and neck. And along with these comes more subtle aspects of pressure—the demand for maintaining your balance and the psychological urge to come out of the posture. These physical and psychological pressures affect every system in the body in one way or another: muscular, skeletal, nervous, endocrine, circulatory, respiratory, digestive, urinary, immune, and reproductive. (1)
In headstand no muscle is in an eccentric movement, but every body part is either stabilizing or contracting. Ultimately, your body will be stacked in a single vertical line. Muscles involved in this pose are the trapezius, the rhomboid muscles, rectus abdominus, the levator scapulae, the pectoralis minor, iliopsoas and flexors, and the serratus anterior. It is important to strengthen them through regular practise of asanas and strengthen training. (4)
Please do not practise this asana if you have high blood pressure, cervical spondylosis, a backache, headache, or migraine. Also, refrained from starting your yoga session with this pose if you have low blood pressure. Perform the asana only once in a session and do not repeat it – seasoned yogis can hold up to 5 minutes. It is best not to practise this asana during menstruation. (2)
Let me end this article with a quote:
“Sirshasana is really a blessing and a nectar. Words will fail to adequately describe its beneficial results and effects. In this Asana alone, the brain can draw plenty of Prana and blood. This acts against the force of gravity and draws an abundance of blood from the heart. Memory increases admirably. Lawyers, occultists, and thinkers will highly appreciate this Asana. This leads to natural Pranayama and Samadhi by itself. No other effort is necessary.”
— Swami Sivananda
- Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners-Body & Breath Inc (2017) by David H. Coulter
- The Path to Holistic Health by B.K.S. Ivengar Yoga
- How To Do Headstand – Alignment, Anatomy, Benefits & Preparation by Joschi Monika
- Yoga Anatomy-2nd Edition by Leslie Kaminoff