Headstand, or salamba sirsasana, is one of the most important yoga postures, according to yoga master B.K.S. Iyengar. But if practiced incorrectly, this pose can do more harm than good. Take your time learning the pose and practice under the guidance of an experienced teacher. As with any new exercise routine, consult your doctor first.
Beginner's Advice
Before practicing headstand, it is wise to spend several months working on yoga poses that strengthen the arms and back, whose muscles safely support your cervical spine while in the pose. Poses such as downward facing dog, dolphin, and supported arm stand will build strength and flexibility in the chest, back, triceps, biceps and shoulders. Yoga master B.K.S. Iyengar advises that you should be able to hold dolphin pose with proper alignment for four minutes before attempting a supported headstand.
Supported Headstand
Once you have built significant upper body strength, you are ready to practice headstand with the support of a wall. Come into a kneeling position facing a wall and clasp your hands together. Place the crown of your head on the floor with clasped hands at the back of your head. Curl your toes under and straighten your legs. Kick one leg up at a time until both legs are on the wall. Very little weight should be on the head. Remember to use the muscles of your upper body to support your cervical spine.
Intermediate Headstand
To practice intermediate headstand, start by kneeling about 3 feet away from a wall. Place the crown of your head on the floor, interlock your fingers at the back of your head and place your forearms on the floor with the elbows no more than 12 inches apart. Curl your toes under and life your knees off the floor. Lift both feet off the floor and bring your knees into your chest. Lift your knees straight up until they are in line with your hips, then straighten your legs up. Keep your spine neutral and very little weight on your head. Remember, the wall is behind you in case you need it. Exit as carefully and mindfully as you entered the pose.
Advanced Variations
Advanced variations of headstand are fun to practice, but you should first master going into a headstand with straight legs and holding it for 24 breaths. Headstand variations include different arm positions and leg positions. Your breath must be calm and your neck must be supported in order to receive the benefits of the pose.
References
- Yoga Journal: Save Your Neck
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Krishnamacharya, His Life and Teachings"; A.G. Mohan, 2010
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