Health Benefits of Headstand (Shirshasana) – How to Do It & Precautions

Shirshasana ensures mental and physical benefits if you practise the same daily. One of the most popular yoga poses, it increases endurance and improves your oxygen intake while exercising. 

In this article, read all details about shirshasana or headstand, the benefits of Shirshasana, and the precautions you must take while performing this asana.

Shirshasana is derived from the Sanskrit words ‘Shirsa’ meaning head and ‘asana’ meaning ‘posture’. This exercise is one of the most critical inversion exercises that allow blood flow to your brain and heart. Therefore, this refreshes your body's lymphatic and cardiovascular systems and keeps you energetic.

In this asana, you must comfortably place the head and forearms on the floor or mat. Then, you must clasp your hands and lift your legs slowly to support the whole-body weight by the head and forearms. However, if you are a beginner, you must consult a trainer to guide you before performing the pose.

Shirshasana, or headstand, comes with numerous benefits, ultimately healing your body. The health benefits of shirshasana include:

1. Helps to Relieve Stress

Shirshasana is highly beneficial if you have issues related to stress or anxiety. When performing a headstand, combine it with slow breathing to reduce stress. It is a cooling pose that allows you to draw your focus inwards.

2. Improves Functioning of Pituitary Glands

The pituitary gland is important as it controls the mechanism of other glands, namely the thyroid gland and adrenal gland. Moreover, this yoga pose revitalises the central nervous system increasing blood flow into your brain. This, in turn, rectifies any glandular disorder and improves your brain function.

3. Increases Memory and Intellectual Capacity

Shirshasana involves blood flow into your head, thus boosting the function of your brain. This, in turn, improves willpower, focus, and concentration, thereby increasing memory and intellectual capacity.

4. Enhances Your Digestive System

As gravity reverses on your digestive organs, it initiates the removal of trapped gases from your abdomen, improving the digestive system. Moreover, this asana improves the flow of blood to all vital digestive organs. This, in turn, helps to improve the absorption of nutrients and revamp your health.

5. Improves Eye Health

As you perform this yoga, more oxygen-rich blood flows to your brain and ensures adequate nutrients and oxygen reach your eyes as well. Therefore, it helps to prevent any vision problems or macular degeneration.

6. Increases Blood Flow to Hair

A headstand or Shirshasana is an excellent pose if you want to enhance the nutrient flow to your scalp. As the nutrients reach your hair follicles, they will help in the growth of hair and improve the health of your hair too.

Other Benefits:

The other advantages of Shirshasana include:

• Shirshasana strengthens your arms and shoulders as your hands are pushed firmly against the ground. 
• Prevents oedema or fluid development in your legs, ankles, and feet.
• Stimulates the lymphatic system and removes toxins from your blood.
• Headstand is a weight-bearing exercise that develops the core muscles and enhances your muscular endurance.
• One of the major benefits of Shirshasana is that it energises and rejuvenates your body eliminating problems of sinus, cough, and cold.
• As Shirshasana initiates blood circulation to your head, it keeps your mind calm and promotes sleep.

Here is a step-by-step guide on how you should perform the Shirshasana:

Step 1: Pull your heels below your hips and sit on your knees on the floor or a mat.

Step 2: Bring your forearm to the floor and close to your knees by holding the opposite elbows of your hands.

Step 3: Then, slowly stretch your arms forward and lock your fingers together.

Step 4: Gently place your head downwards on the floor or a mat and support it with your interlocked hands.

Step 5: Gradually lift your hips upwards and try to stretch and straighten your knees without moving your elbows or head.

Step 6: Until the back is straightened, walk a few steps ahead.

Step 7: Now, slowly bend your knee close to your chest. Repeat this with the other knee as well.

Step 8: Ensure that your heel aligns with your hips properly, resembling a half-headstand.

Step 9: Now, slowly stretch your knees upwards until you stand in an inverted pose.

Step 10: Try to balance yourself by using the strength of your shoulder and arms. Further, breathe steadily while practising this pose.

Shirshasana is a complex yoga pose that requires expert supervision. Therefore, when you are a beginner, allow a trainer to be by your side to guide you through the pose. Here are some tips that will help you during a headstand pose:

• Take Support of the Wall: Since the most common concern in Shirshasana is falling, you can use the support of the wall to balance the centre of the body.
• Do Not Kick Upwards: Trying to kick upwards while performing the yoga might lead to slower movements. Therefore, gently move your legs and knees upwards during the training.
• Try to Push Away Your Ears From Your Shoulders: This asana intends to protect your head and neck as your shoulders and arms wrap around it comfortably. Try to push softly onto the mat or floor with your hands and forearms so that the upper body doesn't weigh down on your shoulders, causing injury to the ears.
• Engage Your Core: Headstands are said to develop a strong core and hence tighten and strengthen your abdominal muscles. Therefore, while performing the asana, try to engage your core muscles as much as possible.
• Keep Your Shoulders and Arms Apart: Before placing the arms on the mat, ensure they are shoulder-width apart. Additionally, to ensure correct alignment, try to stretch and extend your arms in front and grab the opposite forearms with each of your hands.
• Safely Exit the Pose: The most important thing to remember while engaging in this asana is how you must exit the pose safely. Moreover, you must exit the posture just like you entered it. Slowly bend down your knees and try to bring them close to your chest. While doing this, keep your toes pointed and engage your core. Then touch the mat one at a time until you place both of them properly on the mat.

Now that you know about the benefits of Shirshasana yoga, here are some precautions and contraindications you must follow:

• Pregnant women must not try this yoga as there is a high risk of falling.
• Children who are under seven years of age must not practise this asana. This is because their skull is soft and can cause injury.
• If you are suffering from glaucoma, it will create pressure in your eyes and affect your eyesight. So, people with glaucoma must not try this pose.
• Avoid performing this yoga pose if you are prone to migraines or shoulder and neck problems.
• Additionally, if you have hypertension or a severe heart condition, do not try this pose, as this might worsen the situation.

Some modifications of Shirshasana include:

• Try to Do it With One Leg - Try to balance your body in this asana with one leg at a time. As you use the wall for support, slowly move the legs close to the chest and then try to bring one leg up. Maintain the balance for some moment, and then use the other leg. 
• Try Half-Headstand First - You can also go halfway and bend both knees. Then bring your feet from the floor to keep your balance.
• Use a Cushion - Support your elbows, shoulders, and neck properly with cushions and foams, so you do not get hurt or injured.

So, now you know all about the benefits of Shirshasana, and the precautions you must take while performing the same. However, do not try this if you are suffering from any injury or pain. Additionally, if you are feeling uncomfortable while performing Shirshasana, avoid doing it. Finally, always consult your trainer before you modify or start doing this yoga pose.