Inversions are the most intimidating poses for many yoga students because they are disorienting at first and are perceived as dangerous and difficult. If inversions are approached gradually, one not only comes to realize their many health benefits, but also that they are fun and enlivening to our youthful natures.
- Benefits
The headstand is a powerful antedote for many ailments including headaches, poor circulation, stress, fatigue, sleeplessness, constipation, asthma, mild congestion, and blockages in the liver and spleen. It is relaxing and detoxifying, but is stimulating to the nervous system and chakras. It is best complemented by the shoulderstand, which slows metabolic function and sedates nervous energy.
- Contraindications
Headstands should not be done when blood pressure is very high or low (until it is normalized), or by those with, neck injuries, severe congestion, or eye problems such as detached retina. For women who are menstruating, headstand is helpful at the beginning of the menstrual cycle, but should not be done at the end of the cycle as it impedes the body's natural cleansing process.
While the headstand is a pose that expresses a mastery of inversions, there are many stages of asana that one can follow in approaching headstand as a goal.
Building Up to the Pose
- The Half Headstand/Dolphin Pose (Makarasana)
As with any pose, the foundation is essential for success and safety. Begin in an all fours position. Place the forearms on the mat so that they are parallel, finger tips lined up with opposite elbows to insure proper alignment of the shoulders. Leaving the elbows where they are, bring the hands together and loosely interlace the fingers to make a cradle for the head. The foundation of the pose will be the three points of the elbows and hands, a very stable foundation that will support much of the weight of the body, taking some of the responsibility off the neck and head.
Next, place the crown of the head on the mat so that the back of the head is supported by the hands. Curl the toes under and straighten the legs and begin to walk the feet towards the head so that the hips come over the shoulders.
This is dolphin pose. In this pose, one becomes accustomed to the orientation of an inversion and can perfect the foundation of the pose that will allow them to work towards a safe and comfortable headstand.
The pose strengthens the neck and back, stretches the legs, and stimulates the pineal and pituitary glands as well as chakras five and six.
- Legs-up-the- wall pose
This pose is very relaxing, but requires some experiementation. Assume the half headstand position near a wall so that the feet are at the wall and the head is as far from the wall as the length of the legs. The goal is to bring the legs up on the wall with feet flat and the legs parallel to the earth. The hips should be directly over the shoulders so that the body forms a perfect right angle. It may take several attempts to find the proper distance from the wall. This pose has similar affects as the half-headstand, but eliminates the intense stretching of the legs and allows for a more vertical and engaged core. More weight is placed in the head and shoulders, further preparing the student for the sensation of headstand.
- The Tripod Variation
Some students of yoga find the foundation described above awkward for headstand. An alternative foundation is to use the hands with palms flat on the floor and elbows pointing skyward, shoulder width apart. This variation puts more weight on the neck and head and requires more core strength. The preparation pose, however, is simple and approachable for even the wariest of students.
Begin in a standing wide-leg stance, feet parallel. Fold forward, bringing the hands onto the mat shoulder-width apart, fingers wide. Bring the head onto the mat in between the hands, bending the knees if necessary. Move the hands back between the feet. Bend the legs and bring the knees up onto the elbows. The hips move over the shoulders and the core is aligned in headstand. With the knees on the elbows, the pose feels very stable and requires less strength than a full headstand.
- The Full Pose
Whichever foundation one chooses, the practice of full headstand should initially be practiced at a wall or with a spotter. Stay far enough from the wall so that the feet can lightly touch it and can be lifted off the wall occassionally to feel the unsupported pose.
For beginners, the legs may be brought over the body by bending the knees and hopping or by kicking the legs up one at a time. Eventually, the goal is to keep the legs straight, using only balance and core strength to achieve the pose. The key is to move the hips over the shoulders and a little past them so that the feet float off the floor; as the legs come to vertical, the hips will naturally come back over the shoulders and the body will be in alignment.
While practicing at the wall, pay close attention to the feeling of the core muscles; this is the source of strength and balance in this pose. Also be very aware of the alignment of the body. When the hips and legs are stacked perfectly over the torso, the pose requires very little effort to maintain. Once these elements are mastered the yogi can "bliss out" and focus on deep breathing, letting energy flow through the body.
Headstand is considered the essential yoga pose. When made a daily practice of two to 12 minutes, one becomes brighter and more youthful in appearance and attitude and overall health improves.
