The benefits of inverted postures are many: increased blood flow to the brain and face leads to clarity of mind and a healthy complexion; lowering of blood pressure as blood returns from feet to heart with less exertion by the heart gives the heart a rest; draining stagnant blood from the legs to help prevent varicose veins; stimulation of digestive system for healthier digestion and elimination. Mentally, the inversions have a calming, meditative effect, restoring order to our lives.
Headstand is the most commonly thought of inversion posture, but balancing on the head, with the weight of the body being carried by the neck, can be very dangerous for many people, especially those starting yoga practice later in life. Headstands are definitely contra-indicated for people with osteoporosis or any neck or spinal problems.
You can safely get the benefits of Headstand by choosing from the following alternative postures. Bear in mind that an "inverted posture" is any in which the head is below the heart. So we'll begin with Standing Forward Bend.
This posture is easily modified by resting the arms on the seat of a chair. Keep the knees a little soft, to protect your lower back. Allow the head to hang from the relaxed neck, like a piece of fruit hanging from a vine. Breathe, relax, feel, watch and allow. Sigh out the breath. You may sense a feeling of submission, of letting go of striving, of allowing things to be as they are. If your hands don't reach the floor, clasp elbows and let the weight of the torso provide a comfortable stretch. Come up very slowly as if stacking your spine one vertebra at a time, like little building blocks. Experience that "yog-ahhhhhh" feeling!
Moving on now to Downward Dog, we rise into the pose from Table Pose, pressing the tailbone upward as we press the heels downward. Extend the arms as if telescoping them open, and allow the chest to float toward the knees. Relax the neck and allow the head to hang freely as you take long, full breaths in and out. This posture stretches and opens the entire back of the body, reminding you that throughout the day, yoga "has your back"! The deep breaths oxygenate the blood flowing to the brain to help you wake up and think clearly, so this is a good inversion to do in the morning. It is a major part of the Sun Salutation for this very purpose! Following Downward Dog you may choose to rest in Child Pose, or walk the hands toward the feet and roll slowly up to standing to continue your practice.
This next inversion is called Dolphin Pose. It is the first pose in the "headless headstand" series.It is important to notice that the head is not resting on the mat or on the hands. There is space between the crown of the head and the floor. Remember that we are protecting the neck from injury in the next few postures by not putting any weight whatsoever on the head.
This is the Dolphin Pose with Leg Extended. The leg extension moves us closer to Headstand by getting the foot and leg up there where the blood can drain to the heart. An added benefit from Dolphin Pose with Leg Extended is strengthening the shoulders. Breathe fully in the posture, and don't be concerned if you can't hold it very long. The arms and shoulders strengthen quickly with regular practice.
This is Headless Headstand done against a wall. Just as in Dolphin Pose, the head is free from carrying any weight. It may be easier for you at first to have another person catch your leg as you kick it up toward the wall. Once the first leg is in place, the second leg follows fairly easily. Again, this posture can be difficult at first, but gets easier with practice.
Finally, my very favorite inversion, Headless Headstand on Chairs. This posture is so comfortable, you will want to stay here for a long time, enjoying the peace and calm, while your body absorbs the many benefits with very little effort. I am using two folding chairs placed on a non-skid surface, and I have padded the seats with folded blankets. Face the wall and bend forward, placing your head between the chairs, feeling your shoulders rest on the chair seats. Clasp the rungs of the chairs with your hands and kick the feet up against the wall. The head hangs free, the blankets absorb the weight of the body, and you can relax in this position as long as you choose. To exit the pose, slowly bring the feet down, and rest in Child Pose for a minute or so before returning to an upright position.
I hope this helps you find an inverted posture that works for you!
Symbolically, inverted postures are about remaining calm and focused when our world "turns upside-down". So next time you find your life spiralling out of control, find a quiet spot to do some inversions, and you may realize that out of chaos a new, better order is evolving!
Yoga Notes
When preparing to do the Headless Headstand, either on the floor or on chairs, prepare by first doing one of the milder inversions. This gets the blood flowing gently toward your head. When you subsequently enter the more extreme posture, you won't feel the pressure of the sudden flow of blood to the head, which can sometimes cause a headache.
Once you come out of the headstand, rest briefly in Child Pose to equalize the flow of blood throughout your body once again, then return slowly to an upright position.
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