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Explanation and pose instructions

Headstand is often considered an advanced asana but in fact schools such as Sivananda incorporate the headstand into their basic 12 postured sequence.

This is because not a great degree of flexibility and strength is required to enter the posture and it is possible for beginners to achieve the pose. Nevertheless it is a challenging pose as it requires confidence, balance and poise to accomplish this inversion.

The beauty of the pose is that it lends itself to so many variations and it can be used as a preparatory pose for scorpion (vrischikasana), or other inverted forearm balance.

Whilst headstand is not considered an advanced pose, in order to achieve a stable, steady headstand, it is necessary to develop the muscles of the shoulders and arms, together with the body’s core strength.

This is necessary not only to enter the pose safely, but also to maintain it comfortably.

Start the pose by taking a few breaths in child’s pose (balasana). Not only does this allow you to quiet the mind and mentally prepare for the headstand, but it also aligns the body perfectly to move into the headstand smoothly.

Sit upright onto the heels and hold opposite elbows with each hand, this is to ensure your elbows remain shoulder width apart. Release your elbows and lean forward to lay your forearms out in front of you onto the ground. Interlock the fingers of both hands. Your arms should resemble a triangle shape or tripod. This is your foundation.

On an exhale, lower your head to the floor so that the crown directly touches the floor and the back of your head sits snugly into your palms, fingers remaining interlocked.

Now, straighten your legs and raise your hips into the air. Your body should look like an inverted ‘V’ shape.

The next step is all about engaging your core in order to raise your lower body – therefore shifting your centre of gravity.

With control and on an exhale bring one knee at a time (or both knees together) into the chest, keep the knees and thighs pressed together. Pause here for several breaths.  It’s important to avoid swinging the legs up as this does not engage the muscles or give the body control over the movements and, can lead to falling out of the pose.

More advances students can raise both legs without bending at the knee to give more of a workout to the core muscles.

Those with knees bent, now straighten your hips and lift your knees to the ceiling.

Finally, straighten out your knees and lift the feet to the ceiling, keeping the feet relaxed.

Feel grounded through the shoulders and upper arms which should be carrying most of your body weight. You want your spine to retain its natural curve, just as if you were standing on your feet. This prevents the headstand looking ‘banana shaped’!

B K S Iyengar commended that once in headstand there is little work to do but to make micro-movements to maintain one’s balance.

Who is it for?

Following these steps means the pose is potentially achievable by anyone who is keen to progress their personal practice of basic asana. Although for beginners, it is advisable to practice only with a qualified teacher as, when practicing on one’s own it is not possible to see whether the posture is being held symmetrically.

Benefits

Develops balance and great for coordination and concentration.

Works on the core and upper body muscles and stretches the hamstrings on entering the pose.

Increases oxygen-rich blood flow from the lower body and increased lymphatic drainage.

Style

Classic hatha; practiced in most traditional schools of yoga.

Variations

So many!

Once you can hold a steady headstand, try scissoring the legs, and then move the legs into a wide angled split and then into lotus (padmasana). This requires great flexibility of the hips and of course great balance.

There are numerous arm variations one can practice;  salamba sirsasana III  and Baddha hasta sirsasana IV,  or even scorpion which requires excellent strength and flexibility through the spine as well as good balance.

Difficulty

Accessible by beginners who have a regular practice.

Reason to avoid

Pregnancy, unless your doctor advises otherwise, high blood pressure, glaucoma, menstruation, neck injuries

Beginners tips

Headstand can be practiced by beginners but of course the student requires some previous practice of yoga.

Also a fair amount of confidence is required as the headstand is after all a balancing pose and the idea of being upside down can be daunting to some.

A word of warning therefore; find a competent teacher to guide you through the pose. Resist practising alone against a wall as it is possible to slip and fall sideways if you do not have the required balance and strength. Also this could lead to dependency on the wall which in turn can affect your confidence and delay progress.

Exit the pose as you come in, with control and going through each movement in reverse.

Also, practice the dolphin pose to strengthen the upper body in preparation for the headstand.

Teaching tips

For some students it will be necessary to help them into the asana. Stand at an angle to your student and place your foot on the floor behind their head, your leg behind their back. This will give a nervous student support and confidence to bring themselves up without the fear of falling backwards. More importantly, it will protect you from being kicked over if your student decides to swing up into the pose and accidentally falls backwards.

History of the pose

In BKS Iyengar’s Light on Yoga, he explains that ‘The ancient books have called sirsasana the king of all asanas’ and it’s easy to see why with this posture providing nutrients and blood flow to the head, scalp, brain, pituitary and hypothalamus  glands.

Sa = with, alamba = that which one rest.  sirsa = head.

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