Guest Author - Nancy Welker
Many of you may be inwardly cringing at the idea of attempting an inverted Yoga pose. Take a deep breath, and, providing you don't have a medical issue that prevents you from proceeding, keep in mind that millions of people around the world have undertaken this task with as much concern as you have and went on to successfully include inversions in their regular practices. The fear-factor can be a real challenge with this category though, so you need to start out slowly, psyche yourself up beforehand, and remember to put safety first.
The Reasoning Behind This
Our body is constantly in a state of motion, usually forward, and for the vast majority of our lives, it's in a heads-up/ feet-down position. The Law of Gravity being what it is, keeping ourselves actively upright enables our circulatory system to do its job of supplying blood, oxygen and nutrients to every part of our body. It can, however, given time and the amount of exercise we get, put something of a strain on our extremities, namely our ankles and feet, and, as we age, the supply of blood may not "return" as quickly to the brain as it once did.
Assuming a position that is counter to how we normally situate our bodies gives our brains a boost in oxygen, helps strengthen the back and neck, builds abdominal muscles and activates the pineal, pituitary, thyroid and the parathyroid glands. It also stimulates hair growth, "pulls up" sagging skin on our face and body, and gives our lower limbs a nice little rest. Given all the pluses, the Headstand Pose is well worth the effort to learn.
Instructions
1. Begin in Table Pose, with your elbows, forearms, knees, shins and toes touching the floor. Your back should be parallel to the ceiling (or sky for those of you who practice outdoors).
2. Keep your feet together, with the soles turned outwards.
3. Interlock your fingers, with the palms turned inwards.
4. Rest your head comfortably on the floor and let the interlocked hands touch the back of your head to give it the support it needs.
5. Then, firmly press your head, forearms and elbows against the floor to slowly lift your legs off the floor.
6. Lift your legs skywards until they are in a straight line with your head and shoulders. It's important to keep your back straight.
7. Keep your legs together and straight, with the toes pointing upwards toward the sky.
8. Keep your head still. Maintain your balance.
9. Your body should be perpendicular to the floor. Breathe slowly and keep your mind quiet. Stay in this position for 30 seconds to 5 minutes, depending on your comfort level.
10. Slowly, without jerking your body, bend your knees and bring your legs down, returning to your original position.
Notes To My Students
When you first begin to learn this pose, there are two rules you should keep:
1. Never attempt to do this when you are alone. Have someone nearby to spot you, guide you, and assist as needed.
2. Use the support of a wall for your first few tries, even if you don't think you need it.
You should practice the Headstand Pose on a soft surface, such as carpet and/or with a thick mat beneath you. Especially while learning, be sure you have at least three or four feet clearance all around you, so that should you lose your balance and come down quickly, you will not be landing on anything that could cause injury.
Remember that this is not intended for beginners, or for those have not practiced Yoga in a long time. Learn the basics first, get comfortable with your body and know its limitations before you move up to the Inversion category.
Also, there are specially made Yoga stands constructed to give you support, assist in aligning your body, and provide a stable foundation for balance. They do an excellent job and I give them a high recommendation. There are many places where you can buy them, one of my favorites being online at Gaiam.com.
Health Caution
Anyone suffering from or recovering from injury or illness should avoid inverted asanas. I know that's going a step further than the usual "see your doctor" type of advisory with these poses. There are literally millions of other Yoga asanas you can perform while you are healing, with wonderful results, and few if any of the possible risks.
Pax et bonum!
