Yoga Headstand (Sirsasana) is one of the most important poses in a well rounded yoga practice. The benefits of headstand are extensive and become greater the longer the pose is practiced. There are a few important things to take notice of before beginning a headstand practice, because weight is carried on the head and neck it is important to practice the pose with care and attention to detail. As with many other challenging yoga poses, it is best to work with an experienced teacher when learning the pose, especially when working with limitations or injuries.
Benefits of Yoga Headstand (Sirsasana)
Iyengar calls headstand "the king of all asana" because it has so many benefits. It improves circulation, is good for digestion, improves concentration and prepares the mind for meditation. Headstand also tones and strengthens the entire body and brings a feeling of well being to the practitioner. By turning the body upside down, any fluid that is retained in the feet is able to drain (edema) and it is also good for reducing varicose veins. Inverting gives the heart a chance to not work quite so hard, allowing the heart rate to slow.
Alignment for Yoga Headstand (Sirsasana)
Proper alignment is important in all yoga poses but especially important in poses that turn the body upside down or put weight on the head and shoulders. When coming into headstand, always take the time to set it up properly. Come down onto the forearms and place the elbows shoulder width apart. Interlace the fingers to the webbing (but not super tight, think of a space about the size of an egg between the hands); if practicing at a wall for balance bring the knuckles all the way to the wall. Place the crown of the head on the floor, hands cupping the back of the head. Take a moment to lift the shoulders out of the ears and move the thoracic spine (upper spine between the shoulder blades) in towards the chest so the torso is not rounded forward. Press down through the forearms from the elbows to the wrists and firm the triceps in towards the center of the body.
To move into headstand, tuck the toes under and begin to walk the feet toward the elbows, if using a wall lift one leg (resist the urge to kick) and place the foot on the wall, then follow with the other foot and straighten the legs up the wall. If practicing in the center of the room, walk the feet in until the hips are over the shoulders, keep the knees bent and lift both feet off the floor, then straighten the legs. Keep the breath calm and the gaze relaxed while in the pose. If tension is felt in the neck, come down and rest in child's pose. Start with a few breaths and build up over time, always rest in child's pose after coming out of the pose to release the neck and shoulders.
Tips for Yoga Headstand (Sirsasana)
The best tip for moving into headstand is to set up the foundation properly. If the elbows are too far apart, then too much weight will be held by the head and neck, causing strain and possibly injury over time. If the elbows are too close together, it becomes challenging to press down through the forearms and balance is more difficult. Once in headstand, press down through the forearms, keeping 80% of the weight in the arms and only 20% of the weight on the head. This will prevent strain in the neck, strengthen the shoulders and help release tension. To help calm the mind relax the muscles around the eyes and keep the gaze steady.
When Not To Practice Yoga Headstand (Sirsasana)
People with high blood pressure, glaucoma, history of stroke or neck or shoulder injuries should not practice headstand. For women, it is recommended that inversions are avoided the first few days of menstruation. There are many other poses that can be practiced in place of headstand if a headstand practice is not an option. As stated before, it is important to work with an experienced teacher when first learning headstand.
With time and patience, headstand can become a cornerstone of a daily yoga practice. A safe headstand practice will help strengthen both the body and the mind. The benefits will be felt early on in the practice and will grow and build over time, continuing to feed a yoga practice for years and years.
Kaitlyn McConnell - Hi! I am a yoga teacher, world traveler, artist and cook currently living in Seattle, WA. I keep a regular blog of all things yoga related ...
