Yoga diary‘s archive series is a curated collection of articles originally published in earlier issues dating back to 1975. This article first appeared in the July-August 1984 issue of Yoga diary.
The headstand (Sirsasana) is often called the ‘king of poses’ because of the many benefits it offers. It teaches balance and balance, increases arm strength, positively affects the cardiovascular system and, more than many poses, provides a few minutes of mental and physical stillness. It is a difficult position, which involves many precautions and requirements. Many Westerners believe that if they can practice Headstand, they are practicing ‘real’ yoga.
But is it really such an essential part of a daily yoga practice? It depends on who you ask. The headstand nourishes the brain not only with blood, but also with a more subtle form of energy. After practicing Headstand, body and mind feel nourished and the nervous system is calmed. When this happens, the student comes to understand that yoga is not something you do, but a state you are. The headstand is then no longer something external that must be controlled or overcome; it becomes the perfect expression in the form of the inner essence.
Yet it is not for the novice student. Learning to maintain just the right amount of curve in the neck is one of the most important points of Headstand, not only because the cervical spine needs to be protected, but also because this is where the balancing begins.
The benefits of headstand
The benefits of Headstand are largely related to the change in blood flow in the body and the improvement in balance that can be learned by the nervous system. There is some evidence that practicing Headstand can lower arterial blood pressure over time by helping to reset pressure-regulating reflexes. In addition, Headstand helps increase venous return to the heart, which directs deoxygenated blood to the heart and relieves pressure in the passive venous system caused by the accumulation of blood in the legs while standing.
The head position also affects the balance mechanism; Just as a child learns to walk vertically and balance, Headstand teaches the adult yoga practitioner poise and balance and requires concentration and practice to achieve this. This process of concentration is an important, if not crucial, aspect of the study of yoga as a whole.
The headstand must be practiced correctly to avoid problems with the cervical spine, which normally supports only the weight of the head – about 20 pounds. In a well-balanced headstand, although the weight is actually distributed through the arms, neck and head, one will feel as if the weight is being carried by the head and not the neck. In fact, the cervical spine should feel free; it should be positioned so that it maintains its normal curvature.
If the cervical spine has too much of an arc in the head position, the weight shifts too far to the back of the spine, where the spinal nerves leave the spine. If the cervical spine is too flat, the weight falls too far to the front segment of the spine, the intervertebral discs. None of these alternatives are desirable because this weight change reduces the stability of the spine, causing the surrounding musculature to contract in an attempt to create stability. This decreased stability can cause a vertebra to move out of place and lead to excessive muscle tension.
The headstand is also an important posture for learning a balanced perspective. In Headstand you cannot see the body and how it is aligned like in other poses. You can only look outside and make adjustments from within; There is little external feedback.
The only visual perception you have in Headstand is your relationship with the outside world. Headstand, then, can be a time to explore how one interacts and responds in relation to the outer world while maintaining awareness of the inner world, creating balance. Learning to understand the relationship between the inner and the outer is as important in practicing Headstand as it is in learning how to interact lovingly with others. Perhaps this double consciousness is the true ‘balance’ of the headstand.
Finding safety in the pose
The most important point to remember when entering, holding, and exiting headstand is that the cervical spine (neck) should be kept as much as possible in its normal curve, which is concave posteriorly (on the back). If this curve cannot be maintained, you risk developing discomfort or injury to the cervical region.
A too straight, flattened cervical spine in the head position puts too much weight on the intervertebral discs; too much curvature in the neck places excessive stress on the facet joints, the small, flattened joints on either side of the posterior vertebrae. Both actions should be avoided because they increase wear and tear on delicate cervical structures.
Most students are concerned with balancing the torso or legs, when the point of true balance is actually the contact between the skull and the first cervical vertebra. Balancing the spine on the skull is similar to balancing a stick on a ball. If the stick is in the correct relationship to the ball, the rest of the stick will be aligned. Therefore, care must be taken to maintain the natural curve of the neck throughout the headstand process. This will not only serve to protect the cervical spine, but it will also improve balance.
Another important requirement for learning Headstand is flexibility in the upper back and thoracic spine. In Figure 5 (below), the spine is too round in the middle; this puts too much weight on the cervical spine. The neck seems to have disappeared. Also important is the flexibility of the hamstring muscles at the back of the thighs, especially if the student is trying to stand up with straight legs. When the hamstrings are tight, the pelvis cannot rise properly, causing the thoracic spine to round and the cervical spine to carry too much weight.
Finally, the student must have sufficient arm strength, which can be developed through the correct use of the arms in standing positions and through the Sun Salutation, in which weight is carried by the arms. Once all these basic requirements are met, the student should be ready to practice Headstand.
How to practice
Selecting a suitable mat is important for Headstand. A blanket is best, one that does not compress easily and provides a flat surface. A wool army blanket is an excellent choice. Make sure the blanket is folded evenly and place the folded end toward you.
Note: Headstand must be learned with an experienced teacher. Those who experience or are concerned about any of the following conditions should consult a doctor before trying the headstand: chronic neck problems; high blood pressure; glaucoma; detached retina; heart problems or stroke; epilepsy, seizures or other brain disorders; osteoporosis.
Half headstand
Place the elbows directly under the shoulders so that the humerus (upper arm bone) is perpendicular to the floor. Completely interlock the fingers so that the roots of the fingers touch each other, making sure to maintain this interlocked position throughout the asana. Place the head next to the hands (Figure 2). Be careful not to press the head into the hands and cause the wrists to roll outward (Figure 3), which would undermine the stability of the posture. After the head is positioned correctly on the mat, straighten the legs and begin walking with the feet toward the head. You may bend the knees, but do not lower the shoulders toward the ears, as this will place strain on the neck by throwing the weight of the body onto the cervical spine. Keep the shoulders lifted and the upper back depressed as much as possible as you enter Sirsana (Figure 4).
Slowly lift the legs, keeping the knees bent, and place the feet on the wall (Figure 5). Focus on perfecting the column alignment and lifting the shoulders before worrying about balance and taking the feet off the wall. Hold for a moment and come down.
In Light on Yoga, Iyengar suggests that the beginner practice in the corner to avoid tipping to the side. After the student has gained confidence, practicing on the wall can continue. Move your practice to the center of the room as quickly as possible. With help, learn how to release the fingers and roll out of Headstand into a somersault. This will reduce the fear of falling.
First, hold the headstand for a short period and exhale as you rise and fall. Gradually increase the time in the pose.
Full headstand
Start practicing near a wall and gradually move to the center of the room. After choosing a sturdy mat, placing the elbows close to the shoulders and interlocking the fingers, place the head next to the hands. Straighten the knees and simultaneously lift the shoulders, as shown in Figure 2. Make sure that no movement disturbs the hands or wrists. Please note that the thoracic spine should not look like Figure 5. Lifting the shoulders should be accompanied by lifting the upper back so that the spine extends from neck to lower back (Figure 2).
As you exhale, start walking towards the body with your feet. The hips move back over the head and the legs automatically rise. If this movement is a struggle, practice with your knees bent. As the legs are lifted, keep the muscles very firm and stretch through the legs as much as possible. In the headstand you lift your legs and balance with your arms. Most students do the opposite: they try to lift the body with the arms and balance with the legs.
The hips will gradually move forward as the legs move upward, as in Figure 3. Never lose consciousness of moving the spine inwards and of remaining undisturbed and lifting the shoulders. Keep the buttocks very active and the lower abdominal muscles firm to stabilize the pelvis. Throughout the process, breathing should be as easy as possible, without holding or straining the breath. Let the asana guide the breath.
Once in headstand, continue raising the legs. Make sure you are not a “banana” as in Figure 6. Use the upper arm muscles, the deltoids, to grip the upper arm. The eyes should look straight out, not at the ceiling and not at the floor. Keep breathing relaxed.
The weight of the headstand should be felt on the top of the head, but not in the neck. The arms and legs may feel tired, but the neck should not be strained. When the lightness in the neck can no longer be maintained, come down slowly, reversing the process described earlier. It is especially easy to drop too much weight on the neck during the descent, when the pose seems to be over and the muscles are fatigued.
Therefore, to avoid injuries, you must conserve enough energy to control the descent and to keep the column up and the neck long. Gradually increase the time you hold the pose. Do not forget to constantly create lightness in the neck by lifting the shoulders and legs. After coming down, lean back on your heels with your head on the floor for a few breaths to stabilize blood flow.
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