Improve your Headstand - Take your yoga practice upside down
A sadhu or holy man practicing headstand
Improve your Headstand - Take your yoga practice upside down
Headstand is one of those asanas that takes time to master. It requires a certain amount of core strength as well as strong and flexible shoulders. Inversions are reversing our relationship to gravity, so for that reason, we also have balance and fear to contend with.
In this post, I’m going to look at the benefits of inversions, including the so-called “King” of asanas, and provide you with some tips and drills to help you take your practice upside down.
The Benefits of Inversions
Inversions are featured in yoga’s history as early as the Mahabharata.
India’s greatest epic describes ascetics or renunciates performing tapas by inverting themselves or standing on one leg for long periods of time.
They performed tapas in this way to burn away karma and ultimately free themselves from the cycle of samsara (birth, death and rebirth).
Later Hatha Yoga texts focus on the purification of the body and mind in order to reach the state of yoga. These texts describe asana, pranayama and kriya practices.
According to The Gheranda Samhita, one such 17th Century Hatha text, there are 8,400,000 asanas, as many as the species on the planet. These are refined to a more manageable 84 root asanas of which the Samhita describes 32. Most of these are seated asanas as well as some you will recognise from the second series of Ashtanga yoga, like Mayurasana and Dhanurasana.
One inversion Viparitakarani (similar to shoulder stand) is described in the mudras chapter (v31) and is said to be so beneficial it destroys decrepitude and death (v32).
Sirsasana is another asana said to reverse the ageing process. It's known as the king of asanas because of the number of benefits obtained through its practice.
Extending life
As we’ve already seen in the Gheranda Samhita inversions are placed in high regard due to their ability to stop the ageing process.
In Tantric and Hatha texts we're introduced to the Amrita or nectar of life. It resides in the Bindu Visarga at the top of the brain. The Amrita drips continuously throughout our lives and is slowly burnt by the digestive fire in our bellies or expelled in bodily fluids. When the Amrita runs out death occurs.
All inversions reverse the flow of the Amrita allowing it to be assimilated into the body. This avoids decay and death and allows us to remain healthy and vibrant.
Purification of the Nadis
Sirsasana is said to purify the central nadis (subtle energy channels) of the head and sense organs. It's also said to improve intelligence due to the increase of blood flow to the brain. However, as inversions do not increase blood flow to the brain (this is well-regulated by our bodies) the science behind this is shaky.
Lymphatic drainage
Inversions assist with Lymphatic drainage which can support the immune system. Lymph is a clear fluid that maintains the fluid balance in our cells and removes bacteria and toxins. It travels through the lymphatic system passively and its flow is stimulated by the movement of muscles in the body, in particular being upside down.
For this reason, inversions can also help reduce swelling, which is why putting your legs up against the wall is recommended after a long flight.
Building Strength
Inversions strengthen the shoulders and the core provided we already have the necessary flexibility and strength to practice them safely.
Building confidence
Turning your world upside down can be scary. Mastering a challenging asana such as a headstand brings a sense of achievement that gives our confidence a boost.
Practicing the yamas and niyamas
Inversions like all aspects of yoga give us an opportunity to practice the Yamas and Niyamas.
Dharana is the concentration and internal focus we need to balance.
Ahimsa (non-violence) allows us to be kind to ourselves when we are trying something new.
Svadhyaya (self-study) provides us with the wisdom to know when to proceed and when to take a break or stick with what we’re working on.
Santosha (contentment) reminds us to be present wherever we are in our journey
Sirsasana in the Ashtanga Yoga practice
Sirsasana comes at the end of our ashtanga practice and forms part of the finishing sequence. According to Yoga Mala, this is because sirsasana and Sarvangasana should only be practised when the body is warm and not immediately upon waking. It’s recommended they are the last asanas practised before padmasana and/or pranayama.
Due to the many benefits, it’s recommended that you stay in sirsasana or another inversion like Sarvangasana (shoulder-stand) or Viparitakarani for up to ten minutes per day, particularly as we get older.
For sirsasana to be beneficial, and for injury to be avoided, it must be practised patiently and with care. Therefore, I recommend learning inversions in person, under the guidance of an experienced teacher. However, if you’ve already started your exploration into headstands, and are looking for some guidance to master this tricky asana, you might enjoy the video below.
Some things to consider before inverting (Contraindications)
Inversions are not advised if you have uncontrolled or unmedicated high blood pressure and/or heart disease
They should be avoided if you have eye problems that create pressure behind the eye, dizziness or nausea
Menstruation - according to yoga philosophy menstruation is an apanic or downward moving energy. Therefore, reversing the flow by turning yourself upside down is contraindicated. However, as I always say it’s up to you to work out what feels best for you.
Pregnancy – Not all schools of yoga advise against practicing inversions when pregnant. However, as your belly grows you and your centre of gravity changes you may want to start using a wall to practice headstand. Headstand should also be avoided if you feel any pulling or strain on your abdominal area. If new to yoga it’s advisable to wait until at least three months post-partum before beginning a yoga practice, with the exception of pregnancy yoga.
