Headstand (Seersasana) is considered as the king of all Asanas. It was difficult to practice but has many benefits.
Step by Step Process to do a headstand
1. Coming to your knees, make a triangle with your hands placing them flush with the wall.
Interlock your fingers together, palms open, and place your forearms down. Elbows should be the same distance as your shoulders. Keep this position with your arms no matter what.
2. Place the top of your head down on the yoga mat in between your hands.
Rock back and forth on the top of your head to get a feel for the position of your skull. Find the spot where the frontal and parietal sutures meet—it will feel flat and your neck will be in a neutral position.
3. Take some of the pressure off of your head and into your forearms, pulling your shoulders away from your ears.
Eventually, you will be balancing on the top of your head, but most of the weight should be in the forearms, supported by your shoulders.
4. Slowly straighten the legs, coming onto the toes.
Maybe this is as far as you go. If you feel comfortable here, begin to walk your straight legs closer to your face until you feel your abs catch. Your hips will be over your shoulders.
5. Push more of the weight into your forearms and shoulders, and use your strong core to lift the toes away from the mat.
Bend your knees, bringing your heels to your seat. The knees will still be in towards the chest. Once you have successfully obtained balance here, begin to straighten at the hips, bringing your knees towards the sky. Then straighten the legs. Hold for 10-15 breaths.
To come out of the pose, bend the knees first, then bend at the hips, slowly coming down to the mat. Stay in Balasana or Child’s Pose for 5 breaths before lifting the head.
Benefits of Headstand:
- This posture is very helpful If you have anxiety, fear, stress or worrisome thoughts.
- It can improve mental functioning.
- It can help to prevent macular degeneration and eye defect issues.
- It is helpful to improve nutrient delivery.
- It is an awesome posture to upper body strength and muscular endurance.
- It is helpful to improve human digestion.
- It helps in decreasing fluid build-up in the legs, ankles, and feet.
Precaution during headstand posture
- Keep the whole body in a vertical pose.
- Try to relax the whole muscles.
- In the case of extremely impure blood, the impurities could be directed into the brain.
- It should not be done during pregnancy or menstruation.
- The headstand should be immediately stopped if you experience a headache, feel dizziness, perspire profusely, become very hot, have palpitation of the heart.