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Turning Upside Down: the Benefits of Headstand and Shoulder Stand

by Pam Werner

A General Look at Inversions

Inverted poses are an extremely important group of asanas. Inverted asanas reverse
the action of gravity on the body; instead of everything being pulled towards the feet,
the orientation shifts towards the head. Similarly, on the emotional and psychic levels,
inverted asanas turn everything upside down, throwing a new light on old patterns of
behavior and being. Generally, these practices improve health, reduce anxiety and
stress and increase self-confidence. They also increase mental power, concentration
and stimulate the chakras.
There are four major systems in the body that the practice of inversions positively
influences: cardiovascular, lymphatic, nervous, and endocrine.
The circulatory system is comprised of the heart, lungs and the entire system of vessels
that feed oxygen and collect carbon dioxide and other waste products from the cells.
Arteries fan out in an intricate tributary system from the heart, which pumps freshly
oxygenated blood from the lungs outward. Veins return blood to the heart and, unlike
arteries, make up a low-pressure system that depends on muscular movement or
gravity to move blood along. One-way valves at regular intervals prevent backwash
and keep fluids moving towards the heart in a system know as venous return.
Turning yourself upside down encourages venous return.
Inversions also ensure healthier and more effective lung tissue. When standing
or sitting upright, gravity pulls our fluids earthward, and blood "perfuses" or
saturates the lower lungs more thoroughly. The lower lung tissue is thus more
compressed than the upper lungs. As a result, the air we inhale moves naturally
into the open alveoli of the upper lungs. Unless we take a good, deep breath, we
do not raise the ration of air to blood in the lower lungs. When we invert, blood
perfuses the well-ventilated upper lobes of the lungs, thus ensuring more efficient
oxygen-to-blood exchange and healthier lung tissue.
Inverting also gives the heart a break. The heart works persistently to ensure that
freshly oxygenated blood makes its way up to the brain and its sensory organs.
When inverting, the pressure differential across the body is reversed, and blood
floods to the brain with little work from the heart.
The lymphatic system is responsible for waste removal, fluid balance, and immune
system response. Lymph vessels arise among the capillary beds of the circulatory
system, but comprise a separate system that transports stray proteins, waste materials,
and extra fluids, filtering the fluid back through the lymph nodes and dumping
what remains into the circulatory system at the subclavian veins, under the collarbones.
The lymphatic system is analogous to a sewage system, an intricate, underground
network tied to every house in town which keeps the citizens healthy.
Lymph, like the blood returning to your heart via the veins, is dependent upon
muscular movement and gravity to facilitate its return. Because the lymphatic
system is a closed pressure system and has one-way valves that keep lymph
moving towards the heart, when one turns upside down, the entire lymphatic
system is stimulated, thus strengthening your immune system. Viparita karani
is a good example of this, as it is a mild inversion that one can enjoy with no
stress on the body.

Inversions while Menstruating

During menstruation women are advised to avoid inversions. When the body is
inverted, gravity causes the vessels supplying blood to the uterus to be partially
blocked, and this can temporarily stop the flow. The energy of the body at this time
in a womanÕs cycle is moving down into the earth. Going upside down during
the menses disturbs this natural rhythm and can result in a feeling of shakiness,
disorientation, or nausea. During your moon cycle, it is important to honor your
body by going with, rather than against, this natural flow.

Headstand and Shoulder Stand

Headstand and shoulder stand are referred to as the king and queen of all yoga asanas.
Headstand is referred to as the king of all poses, while shoulder stand is referred to
as queen of all poses. Headstand develops the masculine qualities of will power,
sharpness of the brain and clarity of thought, while shoulder stand develops the
feminine qualities of patience and emotional stability. These two poses are opposites
energetically. Headstand tends to heat the body and stimulate the nervous system
and tones the neck muscles. Shoulder stand tends to cool or neutralize the body
and sedate the nervous system while releasing the muscles of the neck and
shoulders. In practice together, the logical sequence is to do headstand first,
followed by shoulder stand either immediately after, or later in your practice
session. Headstand can leave you feeling very stimulated, so once itÕs done you
really are committed to doing the other. Shoulder stand can be safely practiced
on its own as it has the amazing ability to neutralize the nervous system.

Shoulder Stand

The importance of sarvangasana cannot be over-emphasized. "It is one of the greatest
boons conferred on humanity by our ancient sages," Mr. Iyengar states. It is the "mother
of asana," as a mother strives for harmony and happiness in the home, so this asana
strives for the harmony and happiness of the human system. It is a cure-all for most
common ailments.
There are several endocrine organs or ductless glands in the human system, which
bathe in blood, absorb the nutrients from the blood and secrete hormones for the
proper functioning of a balanced and well-developed body and brain. If the glands
fail to function properly, the hormones are not produced as they should be and the
body starts to deteriorate. Many asanas have a direct effect on the glands and help
them function properly. Sarvangasana does this for the thyroid and parathyroid glands,
which are located in the neck region, since due to the firm chinlock their blood supply is
increased. This ample supply of blood increases their efficiency in maintaining the
body and the brain in good balance. Further, since the body is inverted the venous
blood flows to the heart by force of gravity, without any strain. Healthy blood is
allowed to circulate around the neck and chest. As a result, people suffering from
breathlessness, palpitation, asthma, bronchitis and throat ailments get relief. As
the head remains firm in this inverted position, and the supply of the blood to it is
regulated by the firm chinlock, the nerves are soothed and headaches disappear.
Continued practice of this asana eradicates common colds and other nasal disturbances.
Due to the soothing effect of the pose on the nerves, those suffering from irritation,
shortness of temper, nervous breakdown and insomnia are relieved. The change in
gravitational pull on the body also affects the abdominal organs so that the bowels move
freely and constipation is relieved. The asana is recommended for urinary disorders
and uterine displacement, menstrual trouble, and hernia. It also helps to relieve epilepsy,
low vitality and anemia. It activates the abdominal organs and relieves people suffering
from stomach and intestinal ulcers and severe pain in the abdomen.
Shoulder stand strengthens the upper body, legs and abdomen, opens the chest, and
stretches the neck, shoulders and upper back muscles. Helps to relieve varicose veins
and drains used blood from the legs, pelvis and abdominal area. It is very soothing to the
nervous system and therefore good to practice when one is tense, upset, nervous, irritated,
fatigued, or when suffering from insomnia.
It is no over-statement to say that if a person regularly practices sarvangasana they will
feel new vigor and strength, and will be happy, confident and at peace. New life will flow
into them; their mind will be at peace and will feel the joy of life.
People suffering from high blood pressure, detached retina, glaucoma, hernias,
cardiovascular disease, cervical spondylitis, slipped discs should not practice shoulder
stand. Those suffering from neck injuries should seek advice from an experienced
yoga teacher before beginning to practice shoulder stand. It is advisable for women
during menstruation to avoid inversions.

Headstand

Sirsasana is one of the most important asanas in yoga. It revitalizes the entire body
and stimulates the mind.
Headstand ensures a proper blood supply and stimulates the pituitary and pineal glands
in the brain, glands that are responsible for growth and sex hormones. Our growth,
health and vitality depend on the proper functioning of these two glands that control
the chemical balance of the body.
Regular practice of sirsasana makes healthy pure blood flow through the brain cells.
This rejuvenates them so that thinking power increases and thoughts become clearer.
Headstand stimulates the nervous system, increasing mental alertness and clarity.
It is a centering, calming and soothing pose. People suffering from loss of sleep,
memory and vitality have recovered by the regular practice of this asana.
Headstand strengthens the spine, neck, shoulders and arms. The muscular system
of the abdomen and legs are toned. Blood and lymph fluid is relieved from the legs
and ankles and with regular practice prevents the buildup of fluid in the legs and feet.
Coupled with shoulder stand it is a benefit to people suffering from constipation.
The lung tissue is stimulated, which relieves colds, coughs, tonsillitis, bad breath
and palpitations.
By reversing the pull of gravity on the organs, especially the intestines, it helps to
cleanse them and overcome problems of the liver, kidneys, stomach, intestines and
reproductive system. Headstand increases gastric fire and produces heat in the body.
When done properly, headstand helps the spine become properly aligned, improving
posture, facilitating good breathing and reducing muscular stress. The weight of the
abdominal organs on the diaphragm encourages deep breathing, which gently massages
the internal organs. Sirsasana is used to treat asthma, hay fever, diabetes, headaches,
anxiety and menopausal imbalance.
Headstand provides an opportunity for experimenting safely with the unfamiliar and
the fear it creates. Headstand can be scary; it literally turns your world upside down.
People suffering from high blood pressure, detached retina, glaucoma, hernias, cardiovascular
disease, cervical spondylitis, thrombosis, arteriosclerosis, and kidney problems should not
practice headstand. Those suffering from neck injuries should seek advice from an
experienced yoga teacher before beginning to practice headstand. It is advisable for
women during menstruation to avoid inversions.
Time spent upside down everyday, especially in sarvangasana and sirsasana, is one of
the best things you could possibly do for yourself. These poses bring health and vitality
to the body while calming and soothing the mind and spirit.

Resources

Asana, Pranayama, Mudra, Bandha Swami Satyananda Saraswati.
Yoga Mind, Body & Spirit: A Return to Wholeness. Donna Farhi
Light on Yoga. BKS Iyengar
Yoga: The Spirit and Practice of Moving into Stillness. Erich Schiffmann
Yoga: A Gem for Women. Geeta S. Iyengar

Yoga Kota Kinabalu

Saturday, October 18, 2014

Benefits of Headstand and Shoulder Stand