Headstand, or shirsasana, is the king of yogic asanas. Simply put, an asana is a yogic posture or body position.
When doing the headstand, the body is fully inverted and held upright on the forearms, while the crown of the head rests lightly on the ground.
This inversion process is what makes the headstand so powerful, particularly as it reverses the flow of gravity. Usually, gravity pulls us down and compresses our bodies, but when we do inversions, this process is completely reversed. So instead of working against us, gravity works in our favor by decompressing our bodies and reversing the flow of the circulatory and lymphatic system.
What are the benefits of the headstand?
No matter what style or level of yoga you practice, inversions revitalize and rejuvenate your entire system. Turning your body upside down reverses the effects of gravity and floods your vital organs and brain with food. The pineal and pituitary glands are activated, balancing the hormones. Elevating the legs improves circulation, venous return and lymphatic drainage, and relieves tension and fatigue. Inversions also help sleep, evoke calm, tranquility, and soothe the nerves.
Doing inversions and spending some tummy time every day is one of the best things you could do for yourself. Investments are basically an elixir of life.
gravity effects
Gravity slowly but surely weighs us down and saps our strength. We stand, sit, or walk with our heads above our hearts, our legs and pelvis below. As the years accumulate, so does the damage. Loss of subcutaneous fat. Eruption of varicose veins and hemorrhoids. Tired of incessantly pumping blood through its vast circulatory network, the heart falters. According to Payne, the ancient yogis called gravity “the silent enemy.” The yogi performs a martial arts sleight of hand: turning around and using the power of gravity to stop the ravages of that same force.
The human body is sensitive to fluctuations in gravity because it is made up of more than 60 percent water. From the skin inward, the body is dense with cells, floating in a bath of intercellular fluid. A complex network of vessels is intertwined in and around each cell, constantly moving fluids through valves, pumps and porous membranes, dedicated to transporting, nourishing, washing and cleaning.
According to David Coulter, Ph.D., who taught anatomy at the University of Minnesota for 18 years, when you’re inverted, fluids drain from the lower extremity tissues much more efficiently than when you’re asleep. Cleared congestion areas. in a 1992 International Yoga article on headstand and the circulatory system, Coulter wrote: “If you can stay in an inverted posture for just 3 to 5 minutes, not only will blood drain rapidly to the heart, but tissue fluids will flow more efficiently.” towards the veins and the lymph”. channels of the lower extremities and of the abdominal and pelvic organs, facilitating a healthier exchange of nutrients and wastes between cells and capillaries”.
According to Sivananda”Sirshasana (headstand) is truly a blessing and nectar. Words will fail to adequately describe its results and beneficial effects. In this Asana alone, the brain can draw a lot of Prana and blood. Memory increases admirably. Lawyers, occultists and thinkers will greatly appreciate this Asana. This leads to natural Pranayama and Samadhi by itself. No other effort is necessary. If you watch the breath, you will notice that it becomes finer and finer. At the beginning of the practice there will be a slight shortness of breath. As you get further into the practice, this completely disappears. You will find true pleasure and exhilaration of spirit in this Asana.”
the four systems
Endocrine system
The headstand has a favorable reconditioning effect on endocrine gland secretion (Copeland, 1975), to enable it to withstand increased stress and strain (Kuvalyananda & Vinekar, 1963). Inversions made with precision are always relaxing and reduce stress and tension. Blood circulation to the brain is improved in Sirsasana; lazy cells are rejuvenated and the brain, which is the seat of intelligence, is stimulated. It also stimulates the pituitary and pineal glands on which a person’s growth, health and life force depends.
Nourishes and stimulates the pituitary and pineal glands. In particular, Headstand provides fresh blood and bathes and nourishes the hypothalamus, pineal gland, and pituitary gland. These glands play an important role in the endocrine system. The endocrine system uses hormones to regulate the metabolism of cells. Our growth, health and vitality depend on the proper functioning of these two glands that control the chemical balance of the body. Secretions from the pituitary regulate sexual characteristics and the growth of the reproductive organs. It also regulates the function of the adrenals, thyroid, and ovaries. It is the hormone that stimulates milk production in lactating mothers. Therefore, the pituitary is the master gland that plays a very important role in regulating menstruation and pregnancy. The inverted postures in turn regulate the functioning of this master gland.
Circulatory system
Inversion exercises the heart and stimulates venous return. Inversions do the same thing for the body as aerobic exercise. According to author Elaine N. Marieb, “The important factor that stretches the heart muscle is the amount of blood that returns to the heart (venous return) and stretches its ventricles” (Human Anatomy & Physiology 4th edition, Benjamin/Cummings Science Publishing, 1998 p 679.) Inversions use gravity to bring more blood to the heart: turning face down stimulates venous return (Iyengar, 1991; Werner, 2004; Raman, 2004). .
Reduces stress on the heart. Normally, your heart works against gravity; Inverting your entire body into the headstand decreases the strain on your heart. The heart works persistently to ensure that freshly oxygenated blood reaches the brain and its sensory organs. When it is reversed, the pressure differential across the body is reversed, and blood floods the brain with little work on the heart (Iyengar, 1991; Werner, 2004; Raman, 2004).
Minimizes fatigue and degeneration of brain tissue. The head position allows an abundant supply of oxygen-rich blood to reach the head and brain (Sivananda, 2004) – Increased blood flow through brain cells increases thought power, clarity, memory , concentration and sensory faculties (Iyengar, 1991, pg 190) and also minimizes the degeneration of brain tissues (Raman, 2004). The brain cell fatigue that occurs as part of everyday life will not occur with regular daily practice of Head Stand. This is due to rejuvenation of brain cells with fresh blood and O2 (Raman, 2004).
Lymphatic system
The headstand also significantly increases circulation and drainage of lymphatic fluid.
Reduced fluid buildup. Lymph, like the blood that returns to the heart through the veins, depends on muscle movement and gravity to facilitate its return. Thus, in the headstand, lymph fluid is released from the legs and ankles and, with regular practice, fluid buildup in the legs and feet is prevented.
Because the lymphatic system is a closed pressure system and has one-way valves that keep lymph moving toward the heart, when you turn face down, the entire lymphatic system is stimulated, thus strengthening your immune system.
Nervous system
The headstand stimulates the nervous system.
Headstand increases mental alertness and clarity. The immediate change felt after performing this pose is increased alertness that lasts all day.
Drench the brain with fresh blood. The most important aspect of inverted postures is to drench the brain with blood for a fixed period of time, which never happens in other exercise systems. According to Dr. Raman (Raman, 2004):
“This rejuvenates brain cells and prevents age-related brain atrophy. Senile changes in the brain are prevented. And as mentioned before, ischemic strokes can be completely prevented as blood supply is improved without pressure “.
Calms the brain and helps relieve stress and mild depression. It is a centering, calming and calming pose. A cooling effect is felt on the face in the pose.
Respiratory system
The investments also ensure healthier and more efficient lung tissue. When we stand or sit upright, gravity pulls our fluids toward the earth and the blood “perfuses” or saturates the lower part of the lungs more thoroughly. Therefore, the lower lung tissue is more compressed than the upper lungs. As a result, the air we inhale naturally moves into the open air sacs at the top of the lungs. Unless we take a good deep breath, we will not raise the air to blood ratio in the lower lungs. When we invert, blood perfuses the well-ventilated upper lobes of the lungs, ensuring more efficient exchange of oxygen to blood and healthier lung tissue, oxygen consumption, and blood flow (Jevning et al, 1983).
When done correctly, the headstand helps the spine align correctly, improving posture, facilitating good breathing, and reducing muscle stress. The investment is still the lungs feeling refreshed. Vital capacity increases as the lungs learn to breathe against the tension of the body organs resting on them in the posture (Raman, 2004).
Digestive system
Increases heat and improves digestion. The head position increases gastric fire and produces heat in the body. Tones and cleanses the digestive organs. The weight of the abdominal organs on the diaphragm stimulates deep breathing, which gently massages the internal organs. By reversing the pull of gravity on the organs, especially the intestines, it helps cleanse them by releasing congested blood into the jejunum and colon. The fresh and warm blood invigorates the cells and overcomes the problems of the liver, kidneys, stomach, intestines and reproductive system (Raman, 2004).
Constipation eliminated. The change of posture improves peristaltic contractions and helps a good elimination. Constipation is eliminated as long as the water and fiber content of the diet is normal (Raman, 2004).