Benefits of Practicing headstands or sirsasana regularly to enjoy these 7 amazing health benefits
Though headstands are one of the most difficult yoga asanas to master, making them a part of your fitness regime can be good for you. These 7 sirsasana benefits will explain why.
Headstand or sirsasana is rightfully called the king of asanas! This pose makes you marvel at a person’s flexibility and balance. After all, seeing someone balancing their entire body weight on their head is quite fascinating. But it isn’t as easy to do, and you cannot master this pose overnight. But once you do and practice it regularly, this pose can benefit your health in so many ways!
So without any further ado, let’s jump right into sirsasna benefits!
1. Strengthens your core
If you want to strengthen your core, a headstand can be one of the best workouts for you. When you perform this pose, you completely rely on your core muscles to hold up your legs, and maintain balance. So, try this pose regularly to flaunt a strong core.
2. Reduces the fluid buildup from legs
Swelling on your legs can happen because of several reasons such as infections, inflammation, or because you were putting pressure on your legs for far too long. So, by going upside down while doing a headstand, any kind of buildup gets flushed out from your body, and relieves you from that uncomfortable feeling.
3. Strengthens shoulders and arms
While you are holding yourself up during a headstand, your arms and shoulders help to keep the pressure off from your head, and in turn, they get strengthened. This is also a great posture if you are looking to build upper body strength.
4. Improves digestion
Doing headstands allows enhanced blood flow to all the digestive organs, and increases the efficiency of nutrient absorption and digestion. Moreover, the pituitary organ which regulates digestion is also stimulated. So, try combining headstands with focused breathing for an increased benefit!
5. Relieves stress
Headstand helps reduce the production of cortisol — the stress hormone. Moreover, with an increased blood flow to the brain, the production of dopamine and serotonin, which can help regulate your mood are also secreted.
6. Gives you healthy hair and scalp
With increased blood flowing to your head and scalp, the nutrient and oxygen flow to the hair follicles also increases. This gives your hair and scalp a healthy boost. So, try practising this pose for a healthy mane!
7. Benefits your eyesight
Just like how your scalp gets the benefit, when you flip over your head, eyes also receive extra oxygen and nutrient-rich blood, which helps the sensory organs to work properly. However, make sure that if you are starting off with a headstand, it is best to always have an instructor with you for your own safety.
Standing on your head in proper alignment not only strengthens the whole body but calms the brain.
sah-LOM-bah shear-SHAHS-anna salamba = with support
sa = with alamba = support sirsa = head
Supported Headstand: Step-by-Step Instructions
Use a folded blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands. More experienced students can open their hands and place the back of the head into the open palms.
Inhale and lift your knees off the floor. Carefully walk your feet closer to your elbows, heels elevated. Actively lift through the top thighs, forming an inverted “V.” Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible. This should help prevent the weight of the shoulders collapsing onto your neck and head.
Exhale and lift your feet away from the floor. Take both feet up at the same time, even if it means bending your knees and hopping lightly off the floor. As the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels toward the ceiling (straightening the knees if you bent them to come up). The center of the arches should align over the center of the pelvis, which in turn should align over the crown of the head.
Firm the outer arms inward, and soften the fingers. Continue to press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep the weight evenly balanced on the two forearms. It’s also essential that your tailbone continues to lift upward toward the heels. Once the backs of the legs are fully lengthened through the heels, maintain that length and press up through the balls of the big toes so the inner legs are slightly longer than the outer.
As a beginning practitioner stay for 10 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. Come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.
Contraindications and Cautions
· Back injury
· Heart condition
· High blood pressure
· Neck injury
· Low blood pressure: Don’t start practice with this pose
· Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don’t take up the practice of Sirsasana after you become pregnant.
· Sirsasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher. Some schools of yoga recommend doing Sirsasana before Sarvangasana, others vice versa. The instruction here assumes the former order.
Modifications and Props
Balance in this pose is difficult at first. Perform Sirsasana against a wall. Bring the knuckles of the clasped hands to the wall. If possible, do the pose in the corner of a room, so that the right-angled walls touch your shoulders, hips, and outer heels.
Deepen the Pose
Check the position of the inner wrists in the pose. They tend to fall outward, shifting the weight onto the outer forearms. Turn the pinkies away from the back of your head, and bring the inner wrists perpendicular to the floor. As you firm the outer upper arms inward, press the wrists actively into the floor.
· Adho Mukha Svanasana
· Salamba Sarvangasana
· Adho Mukha Svanasana
Beginners tend to take too much weight onto the neck and head when coming into and exiting this pose, a potentially harmful situation. Prepare to do this pose as described above against a wall. To come up, set your arms in place and lift your head slightly off the floor. Move into the wall-supported position with the head off the floor, then lower it lightly onto the floor. Support 90 to 95 percent of your weight on your shoulders and arms, even if it means staying for only a few seconds. Gradually, over time, take more and more weight onto your head, but proceed slowly. Similarly, when you exit this pose, first lift your head off the floor, then bring your feet down. Eventually you will be able to keep your head on the floor when going up and coming down.
· Calms the brain and helps relieve stress and mild depression
· Stimulates the pituitary and pineal glands
· Strengthens the arms, legs, and spine
· Strengthens the lungs
· Tones the abdominal organs
· Improves digestion
· Helps relieve the symptoms of menopause
· Therapeutic for asthma, infertility, insomnia, and sinusitis
A partner can help you with your alignment in this pose. Have your partner stand to one side and look at the major alignment “landmarks” along the side of your body: the outer ankle bone, the center of the hip, the center of the shoulder, and the ear hole. These points should all be in one line perpendicular to the floor.
One of the simplest Sirsasana variations is called Eka Pada Sirsasana (pronounced ACHE-ah PAH-dah, eka = one, pada = foot or leg). Come into the pose. Stabilize your left leg perpendicular to the floor. Exhale and lower your right leg parallel to the floor without disturbing the position of the left. The outer hip of the down leg (in this case, the right) tends to sink toward the floor. To correct this, turn the right leg outward, moving its sitting bone toward the left. Hold the two sitting bones close and rotate (from the hip joint only) the right leg back to neutral. Hold for 10 to 30 seconds, inhale the right leg back to perpendicular, and repeat on the left for the same length of time.