How to do a headstand to avoid breaking your neck
Sport And Fitness Educational Program / / December 29, 2020
The headstand, or shirshasana, is one of the inverted yoga asanas. It looks complicated and requires some preparation, but it is accessible for almost anyone to master.
What are the pros of a headstand
There is no hard scientific evidence for the health benefits of shirshasana. But there are several theories based on the characteristics of the posture and the body's response to this position.
Improves venous blood flow and lymph flow
Blood moves through the arteries from the heart under pressure, so there are no problems with its delivery to tissues and organs. But to return back through the veins, there is not enough pressure and muscle contractions are needed.
If you don't move enough, blood returns to your heart slowly, stretching the vessel walls and valves. This can causeCan physical exercise improve blood flow through the veins? chronic venous insufficiency, varicose veins, edema and heaviness in the legs.
Inverted poses promoteExploring the therapeutic effects of yoga and its ability to increase quality of life
outflow of venous blood from the lower extremities and pelvis to the heart and lungs, where it is saturated with oxygen. In the future, this can alleviate the condition with problems with the vessels of the legs and prevent such diseases.Boosts concentration and memory
Many practitioners find that headstand is good for cognitive function. In excerptMedical and physiological aspects of headstand from a lecture by Dr. Chandra, a physiologist at the University of London, explains the possible mechanisms of this effect.
The headstand does not increaseHeadstand (Sirshasana) Does Not Increase the Blood Flow to the Brain blood flow to the brain, since it has a defense mechanism against such circumstances, but can affect the state of the blood vessels.
Scientists have noticed that blood flow in the brain depends on what a person is doing at a particular moment. For example, visual tasks increase blood flow to the visual areas of the brain. Such changes occur due to the expansion of some vesselsfeeding work areas, and constricting others to areas that are not currently being used.
Dr. Chandra suggests that the increased pressure in the neck during headstands dilates the relatively narrowed blood vessels in the brain, which increases concentration, attention and memory.
Helps Fight Insomnia
Headstand raisesMedical and physiological aspects of headstand blood pressure in the neck by 20%. Baroreceptors located in the carotid artery register this and send signals to the brain. To reduce blood pressure, the body slows down the heartbeat - during a headstand, the heart rate drops from 80 to 65 beats per minute.
In addition, stimulation of the carotid artery suppresses the activity of the reticular formation, the brain structure responsible for the activation of the cortex. In the long term, this effect is calming and helps to fall asleep faster after performing this pose.
Who shouldn't do a headstand
Because during the headstand, the neck hasSirsasana (headstand) technique alters head / neck loading: Considerations for safety the load is 40–48% of the body weight; it cannot be performed in case of any problems with the cervical spine. Also not worth itMedical and physiological aspects of headstand do a headstand under the following conditions:
- monthly;
- complications in the first trimester of pregnancy;
- second and third trimesters of pregnancy;
- high myopia, problems with the retina;
- high blood pressure;
- infections ear;
- Meniere's syndrome;
- concussions and their consequences.
How to prepare for a headstand
Strong shoulder and core muscles, as well as good hip mobility, are required to successfully master the pose. Below we will show you a few asanas that will prepare your body to safely master the headstand. Do them every day for 30 seconds or 8-10 breaths.
You can start performing shirshasana when the postures below are good and comfortable.
Staff pose
This exercise will help strengthen the muscles of the back and abs, stretch the back of the thigh, and teach you to keep the shoulder blades down.
Sit on the floor, put your straight legs together, press your knees to the floor and pull the toes of your feet towards you. Place your hands on the floor with your palms, fingers to the side of your feet, straighten and lower your shoulders, bring your shoulder blades together.
Pull up your stomach and straighten your back and neckso that the body stretches in one line from the coccyx to the crown. Maintain this position, breathe calmly and deeply.
Downward Dog Pose
This asana will help to stretch the muscles of the back of the thigh, strengthen the shoulders and abs.
Get on all fours, place your toes on the floor, and draw in your stomach. Bring your pelvis up, straighten your knees, leave your feet on your toes. Extend your back from neck to tailbone, in one line. If it pulls under your knees, bend them slightly. Continue to strain your abs and stretch your back, distribute the weight evenly between your feet and palms.
Plank
This exercise will strengthen your abs and shoulder muscles.
Stand upright, place your feet hip-width apart, wrists under your shoulders. Tighten your abs, twist coccyx "Under yourself" and straighten the shoulder blades. Direct your gaze to the floor in front of you.
Dolphin pose
This pose prepares the body for an inverted position, strengthens the shoulders and stretches the back of the thigh.
Get on all fours, place your elbows shoulder-width apart, put your fingers together and twist them into a lock, place your toes on the floor. Bring your pelvis up, straighten your legs and back, lower your heels to the floor.
Stretch your body from the crown to the coccyx in one line, tighten your abs, breathe deeply and evenly. If it pulls under your knees, you can bend them slightly and lift your heels off the floor.
How to do a headstand
Kneel down on the floor and lower your pelvis to your heels. Place your elbows shoulder-width apart, press your forearms to the floor and lock your fingers together so that your hands resemble the letter V. Place your head on the floor on top of your head, press your hands to the back of your head.
Bring the basin up and bring the body to a vertical position. The head, neck, body and pelvis should be in line. If necessary, take a couple of small steps on your toes to get into the correct position.
Bend your knees in turn and pull them up to your chest. Tighten your abs and gently stretch both legs up.
Exiting the pose copies the entry into it, but in reverse order. Bend your knees first, then your hips, place your toes on the floor and return to the starting position, sitting on your heels.
If you are unable to lift your legs because you are afraid of falling on your back, try doing a stand next to a wall first. Just do not nestle on the surface, but take a step away from it. So you can overcome fearbut you won't be leaning against the wall, giving your body a chance to stabilize on its own.
How to keep yourself safe during a headstand
In order not to be injured while performing the stance, observe several important points:
- Place your head exactly on top of your head. In this case, the neck will be level and you will not damage the muscles.
- Enter the pose smoothly and under control. Jerking and swinging increaseSirsasana (headstand) technique alters head / neck loading: Considerations for safety stress on the neck and may cause injury.
- Do not use force to hold the stance. In this position, the shoulder muscles should not overload and burn. If this happens, then you have not caught the balance. Do not endure the pain, expecting the muscles to get used to it. Instead, experiment with your core and hip positions to gain balance and relieve muscle tension.
- Do not tolerate pain and discomfort. If you have difficulty breathing during a headstand, feel pain in your neck muscles, or eyes, get out of the situation. Perhaps you have adjusted your position incorrectly or your health does not allow you to perform this pose.
- Don't do shirshasana afterMedical and physiological aspects of headstand breathing exercises. And also under stress6 Steps for Teaching Headstand Safely and extreme fatigue.
How often and for how long can you stand on your head?
You can do the headstand every day at any time of the day, as a standalone exercise or after other yoga asanas. If you have trouble sleeping, stand on your head shortly before going to bed.
As for the duration, to begin with, spend no more than 10 seconds in the pose. Add 5-10 seconds every day until you get to 3 minutes. You can stop at this stage and continue to hold the pose for this time.
If you want to stand on your head for longer, practice doing 3 minutes for 1–2 weeks, and then increase the time again by 5–10 seconds a day until you get to 5 minutes.
If the posture feels comfortable, you don't lose equilibrium and do not experience overstrain in the muscles, try to diversify it with a complex for hip mobility.
How to stretch in a headstand
This stretch is safe for the muscles because the legs fall under their own weight and there is no pressure from the rest of the body.
- Slowly lower your right leg forward and your left leg backward, as if you are going to sit on a longitudinal split. Reach the maximum range, reverse the position of the legs and return to the starting position.
- Spread your legs to the sides, as if you are going to sit on a transverse split. Reach the end position and come back.
- Connect your feet and bend your knees, spreading them apart. Smoothly turn the pelvis to the right side, return to the center, repeat in the other direction and straighten your legs.
- Bend one leg and place the back of your foot on your opposite thigh. Do the same with the other leg, placing one shin on top of the other. Perform three breaths in the pose and return to the stance.
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