10 Benefits Of Doing A Headstand Everyday (And The Do’s And Don’ts Too)

The good ol' headstand, also called as Shirshasana, is a yoga pose that involves standing on your head. This is an advanced asana and beginners and intermediate practitioners should always do this under the guidance and watchful eye of a trainer. It's imperative to note though that with regular practice and patience, getting into and holding the Shirshasana is doable and it has many, many health benefits.

From better blood circulation and digestion to balanced hormones and stress relief - there's nothing the headstand can't fix. Infact, many yogis recommend doing a headstand every day to reap the positive results it has on your health and well-being.

However, as mentioned above, Shirshasana is an advanced yoga pose and can’t be performed by everyone or at any time (and it shouldn't). To be safe and derive maximum benefits from it, there are certain do’s and don’ts that you must keep in mind before trying it out.

AskMen India brings to you a comprehensive guide that answers all your hows, whys, wheres and whens about doing a headstand:

HOW DOES ONE DO A HEADSTAND?

If you’re a beginner, we suggest that you learn practicing the headstand under the guidance of an instructor. However, if you are an regular practitioner and have done the headstand many times before but you want to better your practice, follow this step-by-step process:

• Lay a cushioned mat in front of you. For additional support, you can position it next to a wall.
• Go down on all fours and keep your back straight.
• Place your forearms flat on the floor with your elbows shoulder-width apart.
• Interlace your fingers to form a cup-shaped cushion with your palms.
• Your thumbs should be pointing at the ceiling.
• Place your head right in front of your palms.
• The crown of your head should touch the floor and the back of your head should take support of your palms.
• You can adjust your head slightly as per your comfort and convenience, but make sure your neck feels firm.
• Straighten your knees so that you’re on your toes.
• Slowly bring your legs as close to your armpits as you can.
• Using your core muscles, lift your legs off the floor and straighten them above your head.
• Get your body to be in complete alignment.
• Hold this position for 15 seconds to begin with, before reversing the steps and returning to your original position.

WHAT'S THE APPROPRIATE TIME AND DURATION FOR A HEADSTAND?

You can do a headstand in the morning and evening. However, before you practice, make sure that you have a three-hour gap between your meal and your practice.

If you’re a beginner, don’t do a headstand for more than a minute as your neck and shoulders are not used to the pressure. If you’re using a wall for support, however, you can hold for 2-3 minutes.

* Please note, that if you're just starting out, DO NOT attempt this on your own. And, always ensure you inform your trainer in case you have any medical conditions.

WHO SHOULD REFRAIN FROM DOING A HEADSTAND?

• Children below the age of 7, as their skull and spine are under-developed and prone to injuries.
• Pregnant women, as it involves a risk of falling
• People with shoulder, neck or back pain, to avoid straining them further
• People with cardiovascular problem
• People with blood pressure, to avoid tampering with natural flow of blood
• People with diseases like arthritis and osteoporosis, as they have weak bones that can’t bear the burden of the body
• People suffering from migraines, to avoid a sudden rush of blood to the brain
• People with serious eye conditions like glaucoma, as it can increase pressure on the eyes

10 HEALTH BENEFITS ASSOCIATED WITH DOING A HEADSTAND:

Improves Blood Circulation

While standing straight, the blood in the body typically flows downwards, in gravity's direction. When you’re upside down in a headstand, however, blood rushes towards the upper body. So if you do this everyday, you’re making sure that the blood, carrying oxygen and nutrients for the cells, is transported across all organs.

Aids Digestion

Another benefit that results from better blood circulation is improved digestion. When your body is inverted, blood flows towards the digestive system, nourishing all the vital organs that contribute to the digesting process. Moreover, it releases trapped gases from the system, enabling an easier and faster digestive process.

Balances Hormones

Hormonal imbalances are a common problem among today’s generation, resulting in severe problems like indigestion, diabetes, thyroid, infertility and osteoporosis. One of the main reasons is a sedentary lifestyle with little to no physical activity. While doing a headstand, the kidneys, pancreas, thyroid and other organs are relieved of stiffness and weakness, which balances the hormones.

Reduces Back Pain

While doing a headstand, your body has to be in complete alignment. This erect posture helps strengthen the back, alleviating any pain that exists in its muscles. Also, it pumps blood to the soft tissues lining the spine, giving it an abundant supply of oxygen and nutrients that allay stiffness, thus improving its flexibility and mobility.

Strengthens Arms And Shoulders

In a headstand, the weight of your entire body is borne by your arms and shoulders, which results in them becoming stronger, more enduring every time. It helps get rid of arm flab, giving your arms more definition. The shoulders are toughened such that they can carry heavy weights with ease.

Decreases Fluid Build Up In The Lower Body

A lesser discussed problem that stems from leading an inactive lifestyle in fluid build up in parts of the body that have become stiff. When you sit or stand in a position for too long, the blood vessels in your legs leak of a fluid called edema. The accumulation of edema causes swelling, pain and sometimes, immobility. When you’re in a headstand, the buildup of fluids like edema in your lower body is forced to move, which makes you feel light on your feet.

Promotes Healthy Hair

When you do a headstand, the blood pumped to the upper body also reaches your heap and scalp. The rush of oxygen and nutrients to its cells opens up clogged hair follicles, resulting in faster, longer and healthier growth of hair. If you’re suffering from hair loss or greys, simply turn upside down and give your scalp a boost of nutrients.

Makes Your Skin Glow

The rush of blood to the upper body also reaches the facial muscles, replenishing them with oxygen and nutrients. The increased oxygen supply opens up clogged pores and allays acne. The nutrients, on the other hand, reduce dryness and dehydration. All in all, it gets your face to look glowy and radiant.

Strengthens The Core Muscles

While you're in a headstand, your body has to be in one straight line. To maintain this alignment, you need to continuously engage your core muscles. By doing this, the strength, endurance and flexibility of these muscles increases, making you fitter and stronger in the process.

Puts You In A Better Mood

When blood is pumped to the brain, the release of hormones like dopamine, serotonin and melatonin is stimulated, which can otherwise only be attained by doing a full-blown workout. These hormones have a calming effect on your mind and effectively reduce your stress levels.

So when you do a headstand, your mood automatically improves.

Practice a headstand today and reap the many health benefits it offers (but first, make sure you’re fit and experienced enough!)

Cover artwork by Dhaval Punatar/AskMen India