Here you can get information about How to Perform a Headstand (Yoga). These instructions are for people who have practised yoga before and have an interest in learning the way to perform a headstand properly to reinforce cardiovascular venous return. These instructions are a courtesy to Yoga Mind and Body produced by the Sivananda Yoga Vedanta Center.
Those who are pregnant, or suffer from chronic cardiac or musculoskeletal issues, should consult a doctor before attempting a headstand. Even after consulting a doctor, those with health problems should need a professional yoga instructor as a guide for this pose. Beginners may prefer to use a wall as a prop when performing the headstand to facilitate the pose until enough balance has been acquired to face alone. Beginners can also want to practice in pairs until acquiring enough confidence to perform the pose solo.
How to do a headstand
Before you are doing a headstand, confirm you are feeling comfortable. As Zemenick points out, “The most vital aspect is that you’re relaxed going into it because the aim of the asana is to relax, soothe, and soften the systema nervosum.”
She reminds students to attach with their breath and make a firm base that’s connected to their centre.
- Sit in Thunderbolt Pose.
- Measure the acceptable elbow width by placing opposite hands at the within base of your upper arms.
- Keep your elbows during this position as you place them down on your mat.
- Bring your hands together to make a triangle shape together with your forearms.
- Interlace your fingers, opening your palms and thumbs.
- Place the ideas of your pinky fingers together in order that rock bottom of your hands features a more stable base.
- Place the highest of your head on the mat inside your hands.
- Lift your hips and straighten your legs.
- Walk your feet toward your head, bringing your hips above your shoulders.
- Gently bring your knees in toward your chest.
- Hold this position for five seconds.
- Slowly straighten your legs.
How to begin of a headstand safely
Releasing a headstand is simply as important as going into and holding the posture. You ought to use your strength and stability to return out slowly and with control.
- Slowly bend your knees to bring your ankles toward your hips.
- Slowly bend your knees into your chest.
- Hold this position for a couple of seconds.
- Gently lower your feet to the ground.
- Rest in Child’s pose for a couple of moments.
- Focus on relaxing and releasing neck, shoulder, and back tension.
- Sit in Thunderbolt or Hero Pose.
- From here, you’ll do a Downward-Facing Dog, Rabbit Pose, or Shoulder Stand.
Best practice tips
Avoid compressing your head and neck
Your upper body and core strength should support your balance and stability during a headstand. This ensures you’re not putting too much pressure on your head and neck. Avoid any compression during this area of your body. If you discover that you’re putting too much weight on your head, press into your arms and draw the energy of your elbows inward to strengthen your foundation.
Engage your core
Engage your core the whole time, drawing your navel into your spine and keeping your body in alignment.
Find the right spot on your head before placing it on the ground
To find the right spot on the highest of your head, place your palm against your face, starting with the bottom of your palm at the highest of your nose.
Press your hand into your head, and press your finger into the highest of your head. this is often where your head will touch the ground . Stimulate this area then practice placing this spot on the ground a couple of times to note how it feels.
Build strength in your arms
Work with a yoga strap if you would like to coach your arms. This resistance helps to create strength in your arms and prevents your elbows from widening. Simply place a strap above your elbows at the bottom of your upper arms before getting into the pose.
Release fear and anxiety
Remember that it’s natural to experience some sort of fear or anxiety related to headstands. Zemenick says: “Sometimes people get really afraid about doing headstands.
Start during a grounded space. This way, albeit there’s nervousness or fear about what’s getting to happen or if you’re getting to go over , you are feeling connected to your center. You then automatically have more strength to support yourself.”
Common mistakes while practising Shirshasana
Many people aren’t ready to practice headstand properly. They either get injury or pain from it due to some common mistakes. But if you’ll be aware of those common mistakes, you’ll avoid unnecessary strain and pain. The foremost common mistakes within the headstand which cause instability, discomfort and even injury are the following:
- Bringing hips behind the shoulders
- Elbows placed too wide
- Wrong placement of head
- Not enough opposition in arms and feet
- Practising on very hard floor
- Breathing too shallow or too fast
- Losing the natural curve of the spine
Why should you do it – Benefits of Headstand
Headstand is mentioned because the king of asanas due to its wonderful benefits to the body and therefore the mind. a number of the benefits for the body are:
- Stimulating the functioning of pineal, hypothalamus and pituitary glands. This helps in better functioning and coordination of all the endocrine glands;
- improving the body’s ability to maintain homeostasis by stimulation of the nervous system;
- providing conditioning to the brain, eyes, and ears due to increased blood pressure;
- improving memory and concentration;
- removing mental fatigue, depression, and anxiety;
- improving the functioning of the central nervous system;
- improving the body’s capability to manage vital sign by stimulation of the so-called osmoreceptors;
- giving rest to the guts by reversing the blood pressure;
- improving body posture and activating the core;
- strengthening of muscles of the rear, shoulders and arms;
- improving blood and lymph circulation within the entire body; and
- improves digestion and elimination.
- If you at any point feel light-headed during the pose, immediately lower legs -backward and stay up straight with legs crossed.
- If you start to lose your balance, lower legs backward immediately. If you lose your balance forward, use momentum to tuck and roll your body forward to avoid injury.