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 completely inverted and stands upright supported by the forearms, while the crown of the head rests slightly on the ground.
This reversal process is what makes the headstand so powerful, particularly since it reverses the flow of gravity. Usually gravity pulls us down and compresses our bodies, but when we make inversions, this process is completely reversed. So instead of working against us, gravity is working for us decompressing our bodies and reversing the flow of the circulatory and lymphatic systems.
What are the benefits of the headstand?
Regardless of the 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 nutrients. The pineal and pituitary glands are activated, balancing the hormones. By elevating the legs, circulation, venous return, and lymphatic drainage are improved, and tension and fatigue are relieved. Investments also help you sleep, evoke calm, tranquility, and calm your nerves.
Investing and spending some time upside down 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 exhausts our strength. We stand, sit or walk with the head above the heart, the legs and the pelvis below. As the years go by, so does the damage. Subcutaneous fat sinks. Varicose veins and hemorrhoids erupt. Tired of pumping blood incessantly through its vast circulatory network, the heart falters. According to Payne, the ancient yogis called gravity “the silent enemy.” The yogi performs a sleight of hand in martial arts: turn around and use 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 woven in and around each cell, constantly moving fluids through valves, pumps and porous membranes, dedicated to transport, nutrition, washing and cleaning.
According to David Coulter, Ph.D., who taught anatomy at the University of Minnesota for 18 years, when one is reversed, the tissue fluids from the lower extremities drain much more effectively than when one is asleep. Clear congestion areas. In a 1992 International yoga In an 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 the blood drain quickly to the heart, but the fluids from the tissues will flow more efficiently to the heart. the veins and lymph channels of the lower extremities and of the abdominal and pelvic organs, facilitating a healthier exchange of nutrients and waste between cells and capillaries. “
According to Sivananda “Sirshasana (headstand) is really a blessing and a nectar. Words will not adequately describe its beneficial results and effects. Only in this Asana can the brain draw abundant prana and blood. Memory increases admirably. Lawyers, occultists, and thinkers will greatly appreciate this Asana. This leads to natural Pranayama and Samadhi on its own. No other effort is necessary. If you watch your breath, you will notice that it becomes thinner and thinner. At the beginning of the practice there will be a slight difficulty in breathing. As you go through the practice, this disappears completely. You will find true pleasure and euphoria of spirit in this Asana. “
The four systems
Endocrine system
The head has a favorable reconditioning effect on the secretion of the endocrine gland (Copeland, 1975), to enable it to withstand increased stress and tension (Kuvalyananda and Vinekar, 1963). Investments made with precision are always relaxing and reduce stress and tension. Blood circulation to the brain improves in Sirsasana; dormant 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 depend.
Nourishes and stimulates the pituitary and pineal glands. In particular, Headstand provides renewed 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. The secretions of the pituitary regulate the sexual characteristics and the growth of the reproductive organs. It also regulates the function of the adrenal, thyroid, and ovarian glands. It is the hormone that stimulates milk production in nursing mothers. Therefore, the pituitary is the master gland that plays a very important role in the regulation of menstruation and pregnancy. The inverted postures in turn regulate the functioning of this master gland.
Circulatory system
The inversion exercises the heart and stimulates venous return. Investments do the same 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 distends 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 encourages venous return (Iyengar, 1991; Werner, 2004; Raman, 2004). .
Reduces heart pressure. Normally, your heart works against gravity; Inverting the whole body in the headstand reduces stress on the heart. The heart works persistently to ensure that freshly oxygenated blood reaches the brain and its sensory organs. By reversing, the pressure differential across the body is reversed and blood flows to the brain with little work from 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 your thinking, clarity, memory, concentration, and sensory faculties (Iyengar, 1991, p. 190), and minimized brain tissues do not degenerate (Raman, 2004). Brain cell fatigue that occurs as part of daily life will not occur with regular daily Head stand practice. This is due to the rejuvenation of brain cells with fresh blood and O2 (Raman, 2004).
Lymphatic system
Headstand also greatly increases circulation and drainage of lymphatic fluid.
Reduction of fluid accumulation. Lymph, like the blood that returns to the heart through veins, relies on muscle movement and gravity to facilitate its return. Therefore, in the headstand, the lymphatic fluid is released from the legs and ankles, and with regular practice, fluid accumulation 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 lie on your stomach, the entire lymphatic system is stimulated, thus strengthening your immune system.
Nervous system
Headstand stimulates the nervous system.
Head position increases alertness and mental clarity. The immediate change you feel after performing this pose is an enhanced alertness that lasts all day.
Soak the brain in fresh blood. The most important aspect of inverted poses is to soak the brain with blood for a fixed period of time, which never occurs 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 above, ischemic strokes can be completely prevented as pressure-free blood supply is improved. “.
Calms the brain and helps relieve stress and mild depression. It is a centered, calming and relaxing pose. A cooling effect is felt on the face in the pose.
Respiratory system
Investments also ensure healthier and more efficient lung tissue. When standing or sitting, gravity pulls our fluids towards the ground and the blood “perfuses” or saturates the lower part of the lungs more completely. Therefore, the lower lung tissue is more compressed than the upper lung. As a result, the air we inhale naturally moves into the open alveoli in the upper part of the lungs. Unless we breathe well and deeply, we do not increase the ration of air to blood in the lower part of the lungs. When we invert, the blood perfuses the well-ventilated upper lobes of the lungs, ensuring more efficient oxygen-to-blood exchange and healthier lung tissue, oxygen consumption, and blood flow (Jevning et al, 1983).
When done correctly, the head position helps the spine align correctly, improving posture, facilitating good breathing, and reducing muscle stress. The investment rests the lungs that feel renewed. Vital capacity increases as the lungs learn to breathe against the stress of the body’s organs that rest on them in posture (Raman, 2004).
Digestive system
Increase heat and improve digestion. The headstand increases gastric fire and produces heat in the body. Tones and cleanses the digestive organs. The weight of the abdominal organs on the diaphragm encourages 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. Fresh, warm blood invigorates cells and overcomes problems in the liver, kidneys, stomach, intestines, and reproductive system (Raman, 2004).
Constipation eliminated. The change in posture favors peristaltic contractions and favors good elimination. Constipation is eliminated as long as the water and fiber content of the diet is normal (Raman, 2004).