In order to derive maximum benefits from the headstand, blood must be allowed time to flow downwards. Increased blood pressure to the pituitary and pineal glands augments the blood’s haemoglobin content. Holding Salamba sirsasana (supported headstand) brings strong clarity to the mind and brain, increases memory, and improves the entire vitality of the practitioner. This posture rejuvenates the whole body: nourishes internal organs and the nervous system, reverses the lifelong effects of gravity, replenishes cells with oxygenized blood, and strengthens the upper body and respiratory system. One must maintain the posture to acquire full rewards.

Balasana (child’s pose) acts as a counter posture to restore balance and harmonize blood circulation after one has practiced sirsasana. Child’s pose relieves pressure from the spine and opens up all the vertebrae, refreshing the lower back and pacifying the body.

Several exercises and asanas can help prepare the muscles needed for this posture:

Dolphin: Begin in balasana, lift body to place forearms on the floor near you, hands interlocked. Rest hips near heels and keeping forearms on the floor, raise hips pushing heels back. The posture should look similar to arha mukha svanasana (downward facing dog). Lift head over hands and stretch forward to touch nose or chin to the ground in front of hands. Repeat pulling body backwards and forwards. This exercise develops upper body strength and flexibility in the hips, abdominals, and back.

Leg Raises: Used as a preparation to sirsasana in Sivananda Yoga, leg raises strengthen the lower back and corresponding abdominals.

Kakasana/Crow: Crouch down with heels touching, feet slightly turned out. Place hands shoulder width apart on the ground, upper arms pressing into inner thighs. Gaze steadily at a point on the floor about a foot away from your nose and release feet off the ground by taking the weight onto your arms. This balance develops the upper extremities and is good for cultivating courage!

Tittibhasana/Insect: Squat with feet a foot and a half apart, turn palms outwards fingers pointing to the rear and place on floor between legs as far back as possible. Keep elbows extended, bend at hips, lean upper body forward and support weight with arms, lifting feet. This posture strengthens abdominals, increases hip flexibility and lengthens hamstrings.

Dandasana/Staff: Sit on the floor legs extended in front of you, feet together, toes pointing to the ceiling. Place hands alongside the hips and extend wrists to 90°, elbows locked. Pull shoulders back and press heels of hands against the floor. Arch lumbar and chest forward, breathing from the abdomen. This pose requires the isometric contraction of most of the upper torso’s muscles.

Celibate’s pose: An extension of dandasana, lift body with the hands off ground. This strengthens the back and upper extremities as well as the respiratory and pelvic diaphragms.

Salamba Sirsasana is a posture that cannot be accomplished without sufficient strength. This inversion brings oxygenated blood down to the head and stimulates the whole endocrine system. Headstand aligns the spinal cord, repositions internal organs and improves concentration. The heart is relieved and digestive fire increased. Sirsasana is great for depression and a good pick-me-up. The increased blood pressure in the brain’s hypothalamus and pituitary gland has massive effects on the autonomic nervous system and all other endocrine glands in the body. Hence the primary chakras are also stimulated. Furthermore, the angel chakra at the frontal part of the head is reactivated. It is here that the soul enters the body at birth, and can also be stimulated by the sound “ner”.

Contra indications to this posture include:

High blood pressure: Headstand increases blood flow to the body’s arteries which results in increased blood pressure.

Spinal injuries or osteoporosis: The weight of the body can place great strain on the spinal cord, especially to a beginner who may not be adept at aligning his or her bones to evenly distribute weight.

Glaucoma or detached retina: Headstand increases eye pressure, which is the cause of this condition due to inefficient fluid circulation, and can severely worsen the condition.

Vertigo and fear: This pose may actually benefit such conditions and help the individual forget his or her body.

Side to side imbalances in body structure: Headstand will likely agitate the condition and could damage neck muscles.

Excess weight/pregnancy: This pose should not be attempted by someone who’s weight may damage their spine and neck if attempted improperly.

Epilepsy: Someone with this condition should NEVER do the headstand since electric signals in the brain are already prone to malfunction. Sudden seizures intense seizures could result.

Breath stills the mind and when it is focuses, the body may be placed in any posture. A good illustration of this principle is the operating room. Here, patients undergoing surgery are able to be pulled into positions of which they are not normally capable, simply because their minds are gone (unattached to their bodies) due to anaesthetics. Attainment of the headstand involves complete concentration and regulated breath. Additionally, inverting the body and bringing fresh oxygenized blood to the brain is best facilitated by deep breathing.

At age ten bones begin to calcify and harden; before this age children are too flexible to attempt the headstand and can easily hurt themselves. Injury in the headstand can affect physical and mental development. Allow kids to try half headstands or give them a bit of a challenge with crow.

There is some debate on whether the headstand should be practiced during menstration. Sirsasana reverses the natural flow of blood that is attempting to leave the body and detoxify. It is better attempted near the end of menstruation, but is really up to the individual’s personal discretion and preference.

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