The Benefits of Headstand
I had experienced Headstand's benefits for years before I learned of the yoga tradition. I knew it was good for me, but I didn't know it was the king of the asanas. Once I learned of its profound benefits from old and new texts, I practiced it regularly to experience a renewed sense of vitality, mental clarity, steadiness, and calm. I believe that the complete reversal of our usual upright position enhances circulation, which is known for its cleansing, nourishing, and healing effects.
I love doing Headstand because it strengthens my upper body and balances me. It also makes me feel really good and refreshed every day. I don't want to stop doing it, but I know I need to make some changes.
The Risks of Headstand
I can see now that it wasn’t just the pose that contributed to my injury—it was the way I practiced the pose. When I look back on my yoga journey, I can see that I was 21 and in very good physical condition when I started. I was able to get into Headstand and Salamba Sarvangasana (Supported Shoulderstand) easily, and I began extending the time I stayed in these poses quickly. However, I had no awareness of healthy biomechanics or a long-term plan for gradually becoming more proficient. I was susceptible to the suggestion from some of my teachers that I needed to persevere through pain in order to be rewarded with the stamina required to reap the pose’s benefits. So I pressed on, eager to prove myself. Now I can see that this was not the best approach.
There had been a sign earlier that something was wrong, but it was years before my hands went numb. I had developed a frozen neck, where the muscles were so painful that I couldn't turn my head from side to side without turning my whole body. After some expensive chiropractic treatments, the symptoms went away and I was able to do inversions again. I kept doing them because I enjoyed the positive effects, even though there was a certain level of pain that I had gotten used to.
Journey to Wholeness is Slow, Yet Steady
After I got in a car accident, I focused on healing instead of trying to do Headstand again. I did physical therapy, meditation, Rolfing, and qigong. I adopted an Ayurvedic diet and lifestyle. I also stopped doing other poses that I used to be able to do easily, like Downward-Facing Dog Pose, Upward-Facing Dog Pose, Four-Limbed Staff Pose, Shoulderstand, and others. After a few years, I started practicing Headstand again, but this time I was determined to make it an opportunity for self-exploration instead of an exercise ruled by ego and ambition. So, I played with props and created variations of poses. I also took my time with my practice.
The author's first challenge was to be able to do the Downward-Facing Dog pose without numbness. Once she could do that, she started working on other poses, such as the forearm plank variations and the vertical hold, to help strengthen her shoulders and prevent compression. To help with inversions, she practiced doing a supported Shoulderstand using a bolster and a chair to keep her neck off the ground and most of her weight in her sacrum.
After months of practicing, I was finally able to do a headstand using blocks to avoid putting weight on my head. I was weak and shaky at first, but I slowly built up my strength by practicing a little bit every day. Eventually, I was able to do a headstand without using blocks, and I held the pose for half a minute.
I still practice the poses I need to do Headstand safely, without harmful effects. I do freestanding Headstand two to three times a week for up to three minutes, and block-supported Headstand about three times a week. However, I've found that poses like Viparita Karani (Legs-up-the-Wall Pose) and chair-supported Shoulderstand are more calming and beneficial in the long run.
Learn to Train, Not Strain
It is important to be honest with yourself about your physical, mental, and emotional state before attempting Headstand. If you are not feeling strong or concentrate, it is best not to practice Headstand. If you are feeling stressed, it is also best to find a way to release that stress before attempting Headstand so that you can fully apply yourself to the challenge.
It's important to train and strengthen the shoulders and upper back to do Headstand because the weight of the body is supported by the smaller, frailer bones of the neck. If the upper back and shoulders are aligned properly, some of the pressure on the neck can be offset. However, it can take years to build up the strength and body awareness to create the necessary support for a properly aligned Headstand because the shoulder joints are relatively less stable than all of the other joints in the body.
Be Compassionate With Yourself and Inquire From Within
I think that as long as you have the right instructions and are properly prepared, Headstand is relatively safe and you won't get injured. I suggest finding a teacher who has experience and can assess your body type; everybody is different so everyone has to do it differently. A good teacher will help you avoid placing too much pressure on your neck and spine, and help you ease into it instead of going too fast too soon.
Most importantly, yoga is about connecting to your authentic self and living your life from that place. If the focus is on being better than others or being the best at yoga, you lose sight of the bigger purpose and potential of the practice. Although I thought I had let go of my ego, I realized that there were still areas where it was affecting my perspective.
Lay the Foundation to a Healthy Headstand
The following poses will help you build the strength and awareness needed to safely do a Headstand. It may take weeks, months, or even years to work on the preparatory poses, but the ease you'll feel in the Headstand will be worth your efforts. If you are a beginner, or if you feel you should avoid Headstand altogether for whatever reason, practice the preparatory poses to build strength and awareness in your upper back and shoulders—which will help you in daily life. For your inversion practice, you can opt for Viparita Karani and bask in the ease and benefits of inverting by putting your legs up the wall.
When to Avoid Practicing Headstand
You should not practice Headstand if you have retinal problems, high blood pressure, cervical strain, stenosis, or compressed cervical disks. People with marked spinal asymmetries such as scoliosis should work with an experienced instructor. Do not practice inversions during menstruation. Practice during pregnancy only with guidance from an experienced instructor. And finally, any neck pain is an indication that your Headstand setup or variation isn’t working for you and that you should consult an experienced teacher.
