Yoga Headstands for Better Health

By Sheryl Walters

It is very rare that we are able to see the world upside down, and regularly viewing the world from this angle can bring a variety of amazing benefits to our life.

Headstand and Yoga for Skin Care

Turning ourselves upside down is not only an amazing practice for health...but for beauty. A headstand can reduce facial wrinkles, and if practiced regularly, is a natural 'face-lift'. This is because it reverses the effects of gravity and allows the skin to rest in the other direction.

Furthermore, yoga for skin care increases the circulation to the face, which brings much needed nutrients and oxygen to rejuvenate and remove wrinkle causing toxins. The result is smoother, clearer, brighter & glowing skin.

Thicker Hair, Fewer Grays

Headstand can actually convert gray hair back to its natural color! It will certainly delay the onset of gray hair. This is due to the increase in blood supply and nutrients to the hair follicles in the scalp.

Balding can also be prevented or slowed, and thicker, healthier hair is produced.

Balanced Hormones and Endocrine System

Headstand stimulates and provides refreshed blood to the pituitary and hypothalamus glands. The health and strength of these glands are absolutely vital to our wellbeing, as they are the master glands and regulate the functioning of all the other glands in the body including the sexual hormones (better sex!), the thyroid, pineal, and the adrenals.

The powerful stress releasing effects of the headstand (you can't really be depressed if you're standing on your head!) further rebalance the adrenal glands so physical and emotional health is improved.

Better Circulation

Besides the positive effects of yoga for skin care, the improved circulation of headstands exercise the heart and encourage venous return. Because the heart constantly has to pump blood upward to the brain, the headstand gives the heart a rest and reduces heart strain.

Increased Brain Function

Headstand soaks the brain cells with fresh blood, oxygen and nutrients. This increases your thinking power, clarity, memory, concentration, and the sensory faculties. Brain tissues do not degeneration with regular practice.

Balanced Nervous System

Research has shown that an ischemic stroke never results for those who consistently do headstand! (If nothing else, that will get me on my head)

It can also prevent the occurrence of atherosclerotic, Parkinson's disease, and other diseases of the nervous system. Senile changes in brain are prevented. It calms the brain and helps relieve stress and depression. It is a centering, calming and soothing pose.

A Healthy Lymphatic System

Headstand encourages the drainage of lymphatic fluid so the whole body is regularly detoxified.

Strong Immune System

Recently, I blogged about how much healthier I have been since regularly practicing yoga. Headstands are one of the postures proven to strengthen your immune system.

Respiratory System

Headstands in yoga encourage deep breathing and create healthier lung issue.

Digestive System

Standing on our heads tones and cleans digestive organs. It cleanses congested blood and toxins from them. Fresh warm blood invigorates the cells and can help people overcome problems of the liver, kidneys, stomach, intestines and reproductive system.

Musculo skeletal system

Headstand strengthens the spine, neck, shoulders and arms. The muscular system of the abdomen and legs are toned.

Sirsasana (Headstand) - The Queen of Yoga Poses

By Jez Heath

Sirsasana meaning headstand is considered to be one of the most important yoga poses. Sirsasana is known as "the queen of poses", and the reason relates to the effect it has on the brain and mind. The inversion of this pose causes increased and unrestricted blood flow to the brain. This brings increased oxygen, nutrient and vitality providing energy to the mind, clarity of thought and ease of concentration.

The increased blood flow to the head stimulates the pituitary gland, considered to be the "master gland", controlling the function of the endocrine system including the thyroid, adrenal gland, ovaries and testes among others. These glands in turn regulate metabolism, growth, blood pressure, sexuality and other fundamental body functions. An imbalance of the secretion of the various hormones produced by the pituitary gland can lead to many serious disorders of the endocrine system.

In yogic terms, the increased blood flow to the head helps to awaken the Sahasrara (crown) Chakra (energy center). Sahasrara is considered to be the most important Chakra intimately connected to, and influencing, all other Chakras and controlling consciousness. It is when the Kundalini energy unites with the Sahasrara Chakra that the yogi achieves Samadhi, becoming enlightened and united with the universe and god.

Benefits of Sirsasana

The increased blood flow to the brain stimulates the pituitary gland which revitalises the mind and central nervous system. The pose is considered to have a profound effect on anxiety and other nervous disorders which can lead to other illnesses, and is therefore used in the yogic treatment of many conditions.

The final position requires muscles in the neck, shoulders, arms, back and abdomen to be active, which strengthens and revitalises the entire body. The inversion changes the effect of gravity on the body, which has an important effect on blood circulation to the legs and head; increases pressure on the diaphragm which aids deep exhalation to expel waste gases and bacteria from the lungs and can relieve the daily effects of gravity on the spine.

Contraindications

Despite many cautions, with a little preparation including strengthening the arms shoulders and neck as well as some practice balancing, Sirsasana can be performed by almost anyone. However there are contraindications and those exhibiting these conditions should not practice Sirsasana.

• The inversion of Sirsasana increases the pressure of blood flow to the brain and eyes. It is therefore important the Sirsasana should not be practiced be those with high blood pressure, headaches, hemorrhaging or other brain or blood disorders.


• Sirsasana should not be practiced by those with eye conditions such as weak eye capillaries, cataracts, or conjunctivitis.


• Sirsasana should not be practice by pregnant or menstruating women.

Performing the pose

When performing headstand there are a few steps that need to be achieved before the final pose should be attempted. These include building strength in the neck and shoulders and developing balance in the inverted position.

• The preparation steps will help to build the necessary strength in the neck and shoulders, and should be practiced until sufficient strength is obtained to hold the final position. Once the neck strength (and sufficient balance) is developed, the weight of the body should be borne by the neck, the arms and hands are only used for support and stability and are not used to bear the body weight.


• Until balance is developed, it is recommended to practice Sirsasana next to a wall. In this way, in the final position, the heels can be brought into contact with the wall to prevent falling backwards. The feet should be moved away from the wall to learn the correct balance for an unsupported headstand. Kneel facing the wall sufficiently far away so that when placing the head into the hands, the hands are about 20cm from the wall.


• If you should fall when practicing Sirsasana, bend the body into the fall (forward, backward or to the side) so that it is possible to land on the feet first. When falling, it is unusual to hurt the body since the height is not great, but be careful not to collapse the neck as this could cause injury - remember to use the arm and shoulder strength to support the body weight.


• When learning Sirsasana, it is strongly advised to seek the guidance and assistance of a trained yoga instructor who can help support the balance until sufficient experience is gained.

Sirsasana - Preparation steps

• Kneel on the floor.


• Bend forward and place the elbows on the mat below, and slightly wider than the shoulders. The distance can be measured by moving the arms to hold each elbow from the inside.


• Without moving the elbows, move the forearms to interlock the fingers, the elbows, forearms and back of the hand should be in contact with the mat.


• Lower the head so that the top of the head sits in the hands and is held securely to prevent movement and the crown of the head rests on the mat.


• Tuck the toes under and raise the knees from the floor, distributing the body weight between the legs and back. While learning, use the arms to support the weight so the full body weight in not on the neck.


• Walk the feet closer to the head, straightening the back and moving the buttocks above the head.


• From here, walk the thighs close to the chest, toes on the mat. Raise one foot from the mat at a time exploring the balance and counter balance of the movements.

Sirsasana - full pose

• Kneel on the floor.


• Bend forward and place the elbows on the mat below, and slightly wider than the shoulders. The distance can be measured by moving the arms to hold each elbow from the inside.


• Without moving the elbows, move the forearms to interlock the fingers, the elbows, forearms and back of the hand should be in contact with the mat.


• Lower the head so that the top of the head sits in the hands and is held securely to prevent movement and the crown of the head rests on the mat.


• Tuck the toes under and raise the knees from the floor, distributing the body weight between the legs and back. While learning, use the arms to support the weight so the full weight in not on the neck.


• Walk the feet closer to the head, straightening the back and moving the buttocks above the head.


• Slowly and with control, bend the knees and walk the feet in, bringing the thighs close to the chest


• Raise both feet together off the mat, adjusting the body with small movements, to counterbalance the weight of the legs.


• Slowly move the feet up, close to the buttocks, using the back muscles, until the feet are pointing up and the knees are pointing down.


• Raise the knees, keeping the legs bent and feet close to the buttocks, until the hips are facing forward, the thighs are vertical and the knees are aligned with the buttocks.


• Slowly straighten the legs, raising the feet above the knees so that the entire body in aligned. This is the final position.


• Relax the legs and feet. Keep the back active to support the spine and hold it straight.


• Relax the mind and breathe normally.


• Exit the pose by slowly reversing the sequence of steps. Bend the knees, bringing the feet close to the buttocks. Bend at the hips, lowering the knees. Lower the feet and then the knees to the mat.


• Relax in child's pose with the head down for 1 minute to avoid dizziness that may result from the change in blood flow to the brain.

Hatha Yoga in Practice - Is Shirshasana (Headstand) Dangerous?

By Paul Jerard

The New England Journal of Medicine published a study about the connection between specific Yoga postures (asanas) and a particular type of stroke called, "arterial dissection." It seems that sudden neck movements, or any Yoga posture that places extreme pressure on your neck, can put you at risk.

Am I trying to scare you about the dangers involved in practicing a posture, such as: Shirshasana? No, but you should be aware of the potential for injuries in any posture. The chances of experiencing arterial dissection, as a result of Shirshasana practice, are quite rare; but this is only the tip of the iceberg, when we consider developing a safe Yoga practice.

For example, your cervical vertebrae are quite thin, in comparison to your lumbar vertebrae, for a reason: Your lumbar vertebrae are large in comparison to cervical vertebrae. The surrounding muscular tissue in your back, shoulders, and neck, were designed to support your spine and the weight of your skull.

When you turn everything upside down, you put pressure on the thin and delicate cervical vertebrae. Additionally, do you know for sure that you do not have arthritis or osteoporosis? Unless you are thoroughly warmed up, have practiced preparatory postures, and have your doctor's consent, why would you take unnecessary risks with your health?

Maybe you think you are too young to have "bone problems." Children are injured performing headstands in supervised gym classes and on front lawns. Unfortunately, I have worked with "retired" gymnasts who were diagnosed with arthritis in their early 20's. In their cases, arthritis occurred because of repetitive torque and motion. Do not avoid a doctor's consultation because of your ego.

Speaking of ego, we often hear an asana referred to as advanced. Everyone wants to be promoted to the head of the class. If we can perform Shirshasana, with a heavy chair on our feet, and sip a coffee through a straw at the same time, are we advanced Yogis?

Consider this: To perform any asana, with complete presence, is Hatha Yoga; but to perform a posture without a clear intention, and full awareness, is a mindless form of exercise. Hatha Yoga is not a physical exercise alone, and it requires that you be mentally present for practice.

If you are a student, please seek out a competent Yoga teacher, and learn foundational techniques, before practicing challenging postures or under taking risky techniques. Get your doctor's blessing. Warm up and perform preparatory Yoga postures before practicing advanced techniques.

If you are a Yoga teacher, there is no room for ego or arrogance. No matter what style you were certified in, putting your ego "in the back seat" should have been addressed in your foundational Yoga teacher training. Never take chances with your student's livelihood.