The headstand is considered the supreme discipline in yoga. Many swear by the improved blood circulation it is supposed to bring about. A theory that is apparently outdated. With the right technique and use of a headstand stool, regular exercises can still strengthen mental fitness and upper muscles!
In yoga, the headstand belongs to the family of inverted postures along with the handstand, forearm stand and shoulder stand. There are two different techniques: Shirshasana and Kapalasana. In contrast to Shirshasana, in Kapalasana the forearms do not lie on the floor, but the head and the two supported palms form the corners of an equilateral triangle. Despite all the inverted postures, yoga practitioners still swear by the fact that the headstand has a positive effect on blood circulation and is therefore healthy. Some studies seem to put the assumption out of the way. Nevertheless, a regular headstand is worthwhile and has numerous other positive effects on health. However, it also harbors some risks if done incorrectly…
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Myth increase in cerebral blood flow
“The headstand improves the blood flow to the brain” is still a persistent motto among yoga practitioners. The logic behind it: Even our blood cannot escape the effects of gravity and flows to the brain in larger quantities when we stand on our heads. However, it is not that simple. Because the pressure with which the blood is pumped into the arteries is so great that each organ receives more than enough blood even against the force of gravity. In addition, “more blood” and “more blood pressure” do not automatically mean “more blood flow”. In order for an organ to be well supplied with blood, not only must blood flow there, but the used blood must also be able to drain away. In addition, our body system always does everything it can to compensate for the “tidal wave” of blood and to maintain the normal state of circulation. This means that our cerebral metabolism ensures that cerebral blood flow remains largely constant under normal conditions.1
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Headstand doesn’t increase blood flow to the brain, study says
Also, a study that analyzed the effect of Sirshasana on blood flow in the brain using an ultrasound scan found that headstand does not increase blood flow to the brain and therefore does not provide any particularly healthy benefits. To do this, blood flow was measured in 20 men and women aged 10 to 59 while performing a headstand: 17 subjects were examined in Spain at an altitude of 2000 meters, while the remaining three subjects were observed at sea level. The result: The diameter of the carotid artery (it supplies the eye as well as the brain) remained almost unchanged and, contrary to popular belief, Sirshasana did not increase blood flow to the brain.2
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Headstand keeps your back healthy
Even if the study mentioned refutes the supposedly greatest positive effect of a headstand on health, there are numerous others. The keyword is: body tension! On the one hand, a headstand strengthens the back, shoulder and lower trunk muscles enormously. Because the body weight no longer rests on the pelvis and legs when inverted, but is shifted to the shoulders and, if necessary, the head, a headstand relieves the entire upper body. An ideal way to prevent back pain. In addition, the relief break is also a real benefit for the intervertebral discs.
What is actually true about the headstand myth: it promotes thinking and has a mentally stimulating effect. After all, the inversion exercise depends on the right technique and requires a certain level of coordination and concentration. Not only a great exercise for the physical, but also mental balance.
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Headstand supports healthy lungs
In addition, it has a strong meditative character: the reversal exercise not only requires a high level of concentration. It even strengthens the lungs. Due to the fact that the internal organs weigh on the diaphragm during the headstand, the lung space is compressed and one automatically breathes more slowly and deeply. And as researchers at Massachusetts General Hospital have been able to show, regular relaxation techniques such as yoga or meditation make you less likely to get sick. For this purpose, 4,000 subjects who actively practiced yoga, meditation or other relaxation techniques were followed for eight years and compared with 13,000 other study participants who did not do this. Among practitioners, the use of medical services fell by 43 percent.3
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Can a headstand be dangerous?
Like everything in life, there are two sides of the coin when it comes to headstands. Some even say it has a higher risk of injury than a handstand. For example, abrupt neck movements can damage the arteries in the brain, which in rare cases can even lead to a stroke. There is also a risk of nerve damage when the neck is hyperextended or the head is shifted to one side.
For this reason, the head and neck area should be particularly protected. Study results indicate that with average experienced yoga practitioners, the head and neck are still loaded with about 40-48% of the body weight during the headstand. Slow, controlled entry into the headstand reduces the likelihood of excessive weight bearing and reduces unhealthy cervical extension. But don’t worry – if you take the essential aspects into account during execution, you are basically on the safe side. A&O is a slow and controlled entry into the headstand as it puts less strain on the head and neck, reducing the likelihood of excessive weight bearing.
Is a headstand stool worth it?
Investing in a headstand stool is also worthwhile – for a healthy execution of the headstand. It makes it easier to climb into the inverted position, ensures a secure hold and minimizes the risk of injury. Depending on the quality, the purchase is priced between 30 and 150 euros.
Doing a headstand correctly – that’s how it works
- Place your forearms parallel on the floor. About wide enough that you could grab your opposite elbow with your hands.
- Interlace your fingers and form a kind of triangle.
- Bring the front of your head slightly to the ground.
- Raise the pelvis and stretch out the legs (like downward-facing dog).
- Slowly walk your feet towards your nose as far as you can.
- Tighten your torso and pull your knees toward your chest. Do not lift your feet up uncontrollably!
- Extend one leg at a time and balance using the core muscles.
- Focus on sinking your forearms into the floor and engaging your shoulders (provides more stability).
- Stay in the position for about ten breaths.
Common headstand mistakes
- Shoulders are pulled towards the ears to rise
- no weight on the elbows
- with too much upward momentum
- You forget to keep breathing properly
- Eyes are closed (all balancing exercises are easier with open eyes)
- Elbows are too far apart
- too much weight on the head, not enough on the arms
- crooked head, incorrect position of the neck
- hollow back or rounded back
- lateral obliquity
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Conclusion: If you rest, you rust
Even if, contrary to popular belief, a headstand does not improve the blood supply to the brain, it is definitely worth turning your world upside down every now and then in order to do something healthy. The exercise strengthens the upper body and the deep muscles of the trunk and requires real concentration and coordination work. With regular use, the inverted posture can prevent back pain in particular and you can enjoy its meditative character. However, since you risk real injuries in the neck and head area if you do it incorrectly, you should study the technique intensively in advance. A headstand stool is actually worth it here.
Sources
- 1. Thews/Vaupel (2019). Vegetative Physiologie.
- 2. Minvaleev, RS, Bogdanov, RR, Bahner DP, Levitov, AB (2019). Headstand (Sirshasana) Does Not Increase the Blood Flow to the Brain. J Altern Complement Med.
- 3. Stahl, JE, Dossett, ML, LaJoie, AS, Denninger, JW, Mehta, DH, Goldman, R., Fricchione, GL, Benson H. (2015). Relaxation Response and Resiliency Training and Its Effect on Healthcare Resource Utilization. PLoS One.
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