Shirshasana Yoga Pose (Headstand Pose): 8 Steps to Master It

Headstand pose or Shirshasana yoga pose is the pose where you stand on your head. And a headstand not only turns your vision around it also turns around your blood pressure of the body. Shirshasana yoga pose is also referred to as the king of the asanas. This is due to the many benefits of Shirshasana and the effects on the body and the mind. Whether you already do a headstand pose or you’re a beginner knowing the important facts about it essential to get the best out of the amazing practice. Since it’s a practice that needs proper practice, taking precautions is important because the injuries might cause a lot of harm at times. Before doing Shirshansana yoga pose, get yourself completely comfortable with basic yoga asanas such as Surya Namaskar.

Shirshasana-yoga pose

What Is Shirshasana Yoga Pose?

Shirshasana yoga pose is a yoga posture where the practitioner balances his whole body on the head with the support of the arms. Your body is an inverted position with your head on the ground and feet are up. Headstand pose is a challenging pose but it’s also very popular due to its numerous benefits.

Why You Should Do A Shirshasana Yoga Pose?

Headstand pose or Shirshasana yoga pose is also known as the king of asanas due to the many wonderful benefits to the body and the mind. Some of the many benefits of this amazing asana are below.

Headstand yoga pose
  • Headstand helps in stimulating the functioning of the pineal gland, hypothalamus, and the pituitary glands. Stimulating these glands it helps in bettering the functioning and coordination of all the endocrine glands.
  • This will also provide conditioning to the brain, eyes, and ears due to the increase in blood pressure.
  • The headstand improves the central nervous system. And by stimulating the nervous system it improves the body’s ability to maintain homeostasis.
  • Headstand is amazing to remove mental fatigue, depression, and anxiety. If you can do a headstand successfully this can effectively rid you of your depression and anxiety. A simple way to keep you fit and physically and mentally.
  • Headstand improves memory and concentration.
  • Headstand improves the body’s capability to regulate blood pressure by stimulating the baroreceptors.
  • Shirshasana gives your heart some rest because it reverses the blood pressure.
  • It is an amazing posture to improve body posture and also activating the core.
  • Practicing headstand will strengthen the muscles of the back, shoulders, and arms
  • It improves the blood and lymph circulation in the entire body and also improves your digestion and elimination.

How To Do Shirshasana Yoga Pose The Right Way

Shirshasana yoga pose

To do a shirshasana yoga pose ideally your stomach should be empty. So you should avoid eating 2-3 hours before practicing this posture. Doing Shirshasana first thing in the morning will be a good idea if you don’t have time for empty-stomach-practice later in the day.  Also, a headstand should be performed after a good warm-up. So do some simple whole-body stretch before performing a headstand. If you’re not practicing in a spongy mat or grass, place a 3-5 cm thick blanket under your head. This will provide cushioning for the skull.

Do a Shirshasana Yoga Pose Following the Steps Below

Step 1: First of all sit with your knees folded. Now raise your arms and hold your elbows to measure the ideal distance. Then bring your arms to the ground right under your shoulder. So, your shoulder and elbow make a 90°.

Step 2: Now keeping your elbows there, bring your hands closer to each other and interlock your fingers. Your arms will form a triangle and your hands will be cupped. Do not let your elbows open out.

Step 3: Place your head on the ground with the back of your head on the cupped hands. Adjust and place as per your comfort but make sure you don’t have to adjust after your feet are up since that can cause injury.

Step 4: Now curl your toes, raise your hip to the sky and straighten your knees. Your body should make a hill shape with your elbow, head, and feet on the ground.

Step 5: From this position start walking towards your shoulders.

Step 6: Bring your right knee in your chest and then bring the left knee together so that your spine is straight. Then inhale and raise your one leg to the sky and try to balance your position. Keep breathing than with another inhale after proper balance brings the other leg up and try keeping your balance steady.

Step 7: Bring your focus on a steady point, preferably at eye level. Relax and keep your breathing normal and hold as long as comfortable.

Step 8: Will releasing first bring one leg down then the other. Be in the folded knee and head on the ground position for some time. Let your body come back to balance and then slowly bring your head up.

Cautions To Take While doing Shirshasana Yoga Pose!

Keep these points in mind while performing a shirshasana yoga pose

  • Do not let your hip move while moving towards the full position. When your hips are behind your shoulders, otherwise you will fall.
  • Make sure to keep your shoulders away from your ears to protect your neck from compressing too much.
  • Do not lean on the wall if you decide to practice near a wall for the beginning. Use it only for protection from falling.

Common Mistakes Made by Beginners

These are some common mistakes to avoid to prevent injury and pain.

  • Placing the elbow too wide
  • Wrong placement of the head
  • Practicing on a very hard floor
  • Breathing too fast or too shallow in the position
  • Losing the natural curve of the spine
  • Bringing the hips behind the shoulders

Who Should Not Practice A Headstand?

The people with the conditions mentioned below should avoid doing a headstand.

  • Children under the age of seven years
  • Pregnant women
  • If you suffer from glaucoma
  • If you suffer from an acute headstand or severe migraine
  • People with neck and shoulder injuries
  • Anyone suffering from hypertension
  • People with severe cardiac problems
  • People suffering from osteoporosis

Thank you so much for giving your interest in our post. If you are a fitness concerned person then I am sure that you will also find these articles interesting:

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