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Headstand (Sirshasan)
Neck and neck with the Sun Salutation so far as most rewarding asana is the Headstand. It has
been suggested that the whole purpose of the other asanas in Hatha Yoga is to keep the body
strong and limber enough to spend some time every day in the inverted position.
In modern times, the benefits of turning your body upside down have been pursued with various
devices such as inversion tables and gravity boots. This is known as inversion therapy, and it has
its pros and cons. Relieving the pressure on the joints, particularly in the spinal column, is the
most frequent claim for benefits. Critics of this technique point out that the same relief is found
merely by lying down.
The point of the Headstand, however, is different. Many of the asanas provide stretching or relief
to the vertebrae. The headstand actually is more of a strain on the neck and the back, and it
needs to be approached carefully and slowly. The benefits have more to do with the blood. In
short, the circulation to the brain and upper portions of the body increases, while at the same
time the tendency for blood to pool in the lower regions, feet and ankles, is relieved.
Start out standing on your head for just a few seconds. If this is okay, gradually increase it to a
minute. Anytime that you feel like ending this asana, do so, letting your feet down carefully to
the mat.
You may increase your upside down time to as much as ten minutes. Do this slowly, on a
gradient, adding no more than one minute at a time.
Neck and neck with the Sun Salutation so far as most rewarding asana is the Headstand. It has
been suggested that the whole purpose of the other asanas in Hatha Yoga is to keep the body
strong and limber enough to spend some time every day in the inverted position.
In modern times, the benefits of turning your body upside down have been pursued with various
devices such as inversion tables and gravity boots. This is known as inversion therapy, and it has
its pros and cons. Relieving the pressure on the joints, particularly in the spinal column, is the
most frequent claim for benefits. Critics of this technique point out that the same relief is found
merely by lying down.
The point of the Headstand, however, is different. Many of the asanas provide stretching or relief
to the vertebrae. The headstand actually is more of a strain on the neck and the back, and it
needs to be approached carefully and slowly. The benefits have more to do with the blood. In
short, the circulation to the brain and upper portions of the body increases, while at the same
time the tendency for blood to pool in the lower regions, feet and ankles, is relieved.
Start out standing on your head for just a few seconds. If this is okay, gradually increase it to a
minute. Anytime that you feel like ending this asana, do so, letting your feet down carefully to
the mat.
You may increase your upside down time to as much as ten minutes. Do this slowly, on a
gradient, adding no more than one minute at a time.
| Headstand |
I do three variations of the Headstand. These are shown below. While adding extra benefits to
the muscles and joints, I believe that the primary advantage of variations is to make the asana
more interesting. Ten minutes is a long time to stay in one pose. I count my breaths, staying in
each variation for four, eight or twelve repetitions. Again, build up to this gradually. In the early
phases of your practice, you will find no need for variations.
the muscles and joints, I believe that the primary advantage of variations is to make the asana
more interesting. Ten minutes is a long time to stay in one pose. I count my breaths, staying in
each variation for four, eight or twelve repetitions. Again, build up to this gradually. In the early
phases of your practice, you will find no need for variations.
Here are some suggestions. When you are first learning to stand on your head, do it up against a
wall. This will minimize the fear of tumbling over onto your back. Another approach is to have a
friend help you by guiding your legs and preventing you from toppling.
Remain in your first headstand for no more than four complete breaths. Inhale and exhale four
times, and then carefully lower your feet to the ground.
In your next session, if you feel okay after four breaths, go ahead and stay in the asana for
another four. Any time that you feel any distress such as pain, fatigue or dizziness, bring your
feet down and relax.
wall. This will minimize the fear of tumbling over onto your back. Another approach is to have a
friend help you by guiding your legs and preventing you from toppling.
Remain in your first headstand for no more than four complete breaths. Inhale and exhale four
times, and then carefully lower your feet to the ground.
In your next session, if you feel okay after four breaths, go ahead and stay in the asana for
another four. Any time that you feel any distress such as pain, fatigue or dizziness, bring your
feet down and relax.
| When you are maintaining your balance for twenty breaths you may, if you choose, begin to experiment with variations such as bending your knees and bringing the soles of your feet together, extending your feet and legs into a wye, or wrapping your legs about one another. |
| Continue to add four breaths to the duration of your Headstand whenever it feels okay to do so. In this way you will soon be staying in the pose for several minutes. |
| Yoga for Carnivores by Jay Dyck |