Headstands or Sirsasana, are an advanced and powerful yoga pose that can bring numerous health benefits to those who practice them.
By inverting your body and engaging the core muscles, it helps to reduce stress and boost mood while also improving digestion, increasing blood circulation and strengthening the core muscles.
While it may seem daunting at first, with proper instruction and practice anyone can learn how to safely do this beneficial posture.
In this article, we’ll explore the various health benefits of headstands as well as offer tips on how to do this posture properly in order to reap maximum rewards!
Health Benefits of Headstands
1. Reduces Stress and Boosts Mood
Headstands is a powerful yoga pose that has been proven to reduce stress and boost mood by calming the mind, body, and soul.
The inverted pose activates the parasympathetic nervous system resulting in increased levels of endorphins which are hormones responsible for feelings of pleasure.
Studies have also found that headstands can reduce levels of cortisol, the stress hormone produced by the body, and help to regulate emotions.
2. Improves Digestion
Headstands can be incredibly beneficial for digestion as they work to improve the flow of blood and oxygen to the gastrointestinal tract.
The inverted position helps to reduce abdominal pressure, which in turn aids with gastric emptying and digestion.
Additionally, stomach acid is released and redistributed throughout the digestive system to break down food particles more easily.
3. Increases Blood Circulation
One of the key benefits of Headstands is its ability to increase blood circulation in the body.
When standing on your head, gravity works to pull more blood into the upper parts of your body, providing it with a much-needed boost.
This increased flow of blood helps to deliver oxygen and important nutrients to the brain, muscles, and organs, resulting in improved overall health.
4. Strengthens Core Muscles
Headstands are a great way to strengthen the core muscles of your body, including the abdominal and back muscles.
By engaging these muscles in an inverted position, you are able to work them in a more efficient and effective way than when performing exercises on the ground.
This increased challenge helps to target those deep core muscles which can be difficult to access without headstands.
5. Enhances Balance and Coordination
Headstands not only help to improve physical strength, but they can also help to enhance your balance and coordination.
While inverted in the pose, your body is forced to engage numerous muscles in order to stay balanced.
This practice helps you to become more aware of your body movements and develop better control over them, resulting in improved balance and coordination.
6. Stimulates the Brain and Nervous System
Headstands are not only beneficial for physical strength, balance, and coordination, but they can also be incredibly effective for stimulating the brain and nervous system.
The inverted pose helps to increase blood flow to the cranial region, which in turn can help to improve memory and concentration.
Additionally, headstands can provide relief from headaches and migraine, as well as help with reducing anxiety.
7. Helps Improve Posture
One of the great benefits of headstands is to help improve posture, as they work to strengthen the muscles of the core and spine.
This strengthening helps to realign your body, allowing for improved posture and better body mechanics.
Additionally, when inverted in a headstand position, gravity works to stretch out the spine and open up the chest cavity.
This helps to ease tension in the muscles and can help to improve overall posture.
8. Supports Healthy Spine Functionality
Headstands are an essential pose for healthy spine functionality.
By engaging the core muscles while inverted, they help to realign the body and open up the chest cavity.
This stretching of the spine helps to protect it against any potential damage due to inactivity and incorrect posture.
Additionally, the increased blood flow helps to nourish and deliver oxygen to the spine, resulting in improved functionality.
9. Enhances Cardiovascular Health
Enhancing cardiovascular health is another great benefit of headstands.
When inverted, the body is forced to work harder to pump blood around the body due to gravity and the need for increased oxygenation.
This helps to strengthen the heart and improve its overall functionality, leading to better overall cardiovascular health.
Additionally, when standing on your head, this position also helps to increase the flow of blood to your brain, which can help to improve overall mental clarity and focus.
How to Do a Headstand Safely – Tips for proper form and technique
Although there are variations of headstands, we will show you an example of a headstand that can help you get started safely.
Step #1:
Warm up the body before attempting a headstand. Take some time to do a few gentle stretches, such as forward folds and twists, to help prepare your body for the inversion.
Step #2:
Come to your hands and knees. Spread the fingers wide and ground down through the palms and thumb as you curl the toes underneath.
Step one foot back so that it is directly in line with your hips, then step the other foot back until you are in a full plank position.
Step #3:
Begin to slowly walk your feet toward your elbows, making sure to keep the spine long and the core engaged.
When you reach the transition point, begin to curl the toes underneath and slowly start to shift your weight into your hands.
Step #4:
Once you have shifted most of your weight into your hands, slow down and take a few breaths before slowly lifting one foot off the ground and bringing it up toward the ceiling.
Step #5:
Continue to use your core strength and take a few more breaths before slowly bringing the other leg up as well, using your breath to help you stay balanced.
Make sure that you are engaging your core and pressing down through your hands in order to maintain balance and stability.
Step #6:
Once in the full headstand position, take a few breaths and stay here for as long as is comfortable. To come out of the pose, slowly bring one leg down at a time back into the plank position and then lower your knees to the floor.
Common Mistakes to Avoid when Doing a Headstand
Mistake #1: Not warming up beforehand
It’s important to warm up the body before attempting a headstand as this helps to prepare your muscles for inversion.
Mistake #2: Placing hands too far apart
Make sure that your hands are placed firmly on the ground and close together to create a solid base.
Mistake #3: Not engaging the core
To help maintain balance and alignment, remember to engage your core muscles throughout the pose.
Mistake #4: Rushing
Don’t rush when attempting a headstand as this can lead to potential injury or imbalance. Take your time and focus on maintaining proper form.
Mistake #5: Not resting afterwards
Allow your body to rest for a few minutes after coming out of the pose, as this helps to transition your body back into its normal position.
Precaution
1. concentrate on proper form and technique instead of how long you can stay in the pose.
2. Stop immediately if you experience any pain or discomfort.
3. If you have a medical condition, such as high blood pressure or neck issues, consult your doctor before attempting a headstand.
4. Start by practicing against awall or with the help of a spotter until you are comfortable enough to attempt it on your own.
5. Avoid doing headstands if you are pregnant, intoxicated, fatigued, or if your muscles are not warm enough. It is important to listen to your body and its physical limitations before attempting this posture.
6. Never over practice this asana as it might cause the progression of glaucoma.
Final Thoughts on the Benefits of Headstands
Headstands are a great way to improve posture, strengthen the core muscles and enhance cardiovascular health.
Before attempting a headstand it’s important to warm up the body and ensure that you have a solid base to work from.
Remember to engage your core muscles throughout the pose and take your time when coming out of it.
By following these tips, you can enjoy all of the benefits of headstands safely and effectively!