Explore the Anatomy and Correct Alignment of Headstand Pose
Knowledge dissolves fear. With a basic understanding of the structures in your neck, and application of these five keys, one can practice sirsasana safely.
Let’s first take a look at the anatomy, and the neck’s role in our daily life.
The seven little bones of the cervical spine (neck bones) are unique in that they are designed for mobility rather than stability. Like other joints in the body, where stability is sacrificed for mobility, the primary purpose of the C spine in daily life is ease of movement. Therefore, ideal alignment and muscular harmony are particularly important.
The load bearing structures of a cervical vertebrae are the body and two articular facets. A typical cervical vertebral body is approximately two centimeters in diameter depending on the vertebrae (C3 – C7), gender, and individual differences. This is comparable to the diameter of a dime. One may make the comparison of a lumbar vertebral body and cervical vertebral body to the chunky heel of a walking shoe to a high heeled pump. Imagine walking a gravel road in stilettos versus the former.
Another feature worth noting is that the C spine houses the vertebral arteries. Transverse foramen, or holes from top to bottom on the side wings of the bones, house this paired blood vessel which travels up to the brain, taking a rather alarming posterior jog at the top of the neck bones before entering the skull. Symptoms of blocking this small artery include dizziness, blurred vision and occipital headaches. Any lesion compromising the integrity of this passage way is exacerbated by misalignment and the additional and uncustomary weight of your body on the cervical vertebrae in a posture like sirsasana.
Nerves exit the intervertebral foramen (holes in the sides between the neck bones), the branches of which pass laterally between the anterior and middle scalene muscles. These muscles help to hold your head and neck up like guide wires, and provide movement in your neck. Overuse these muscles through misalignment or overload them, and they will become inflamed or tight, possibly pinching the nerves.
How to Safely Practice Headstand (Sirsasana)
Armed with this information, how can you incorporate sirsasana safely into your practice? Headstand or any posture for that matter doesn’t have to look like the pose in your yoga syllabus to start. Practice the actions of the pose in a modification, and you will receive more benefit than forcing the pose.
Here are some important points to practice sirsasana.
1. A strong headstand begins with sensible upright posture.
Carry your upper palate above your physical heart. Assume a natural lordosis in your neck. Your best posture will be your tallest, most easeful posture. Maintain this easeful alignment of your spine in upright yoga postures. If you don’t know what good alignment feels like upright, you won’t know what it feels like upside down.
Practice holding Tadasana in ideal alignment and full attention for several minutes. To simulate the postural muscles further, root down from the outer hips into your feet. Place a block on top of your head while standing, and root up into it from your upper palate as you gently resist. Breathe fully to expand and lengthen your torso. Drop your shoulders away from your ears, and slide the upper arms back to widen the clavicles (collar bones). Invite the ribs back, as this action tends to cause them to splay forward. Breathe into your back, particularly just above the waist.
Practice integrating your body from head to feet with these polar actions of rooting and lifting. When you are in perfect alignment, your body will feel like your favorite pair of walking shoes: No friction, no effort, just ease.
Which brings me to the next key.
2. Stretch your hamstrings and plantar fascia.
To get into any posture, the closer to ideal postural alignment you can get, the less likelihood of injury. To keep your neck safe in headstand, you need to be able to align your entire spine before taking away the support of your feet. In order to achieve this, the back of your legs and soles of your feet must be supple enough to walk into the posture without rounding the lower back and therefore the neck.
3. Apply the rules of progressive overload.
No one walks into a gym and does a clean and jerk with 150 pounds off the bat with no experience. So why would headstand be any different? The neck is accustomed to bearing a mere ten pounds of weight. Add resistance incrementally in weight and duration.
4. Create a stable foundation.
** **When you are ready to do sirsasana, interlace your fingers into prayer hands, with the exception of your pinky fingers. Your pinky fingers should be stacked, overlapping each other front to back. You should be able to see both middle fingers from above but not any of your palm to start–so slightly pronate your forearms. Once you tuck your head into your palms, the tendency is to roll onto the dorsum (back) of your hand. Starting in slight pronation will bring you into neutral alignment once you are in the posture. Now root down through parallel upper arms into the forearms, wrists and hands while keeping the spine neutral and your chest open. Nestle the back of your head into your hands. Distribute the weight between the crown of your head, forearms, wrists and hands.
5. Keep your mouth shut.
This one is mostly for teachers. Although designed primarily to aid in tongue movement and swallowing, the variety of muscles attached to the base of the tongue help to support your neck. Anchor the tongue to the roof of your mouth for additional stability. When it comes to standing on your head, recruit as much help as possible. So teachers, explain your demo first, and don’t speak once you are in the posture.
Precautions and Contraindications
There are precautions and contraindications to performing sirsasana, such as osteoarthritis of the C spine, any autoimmune disease affecting the musculoskeletal system, diabetes, heart condition, degenerated discs, down syndrome, or any other pathology affecting the neck.
However, even with these conditions, one can enjoy many of the benefits of the pose by simply embodying the actions of the pose in a modified form. With patience and keen attention, headstand can be performed safely to benefit your wellbeing.
Naomi Friesen possesses a deep understanding of the physical body through 20 years of teaching movement and anatomy. Students benefit from her knowledge of sound biomechanics by receiving safe and effective instruction. A personal trainer, pilates instructor and lifestyle/weight management coach for 12 years, she now teaches yoga after receiving her yoga instructor certification through Open Source Yoga School. Naomi’s intention is to facilitate connection for herself and students through yoga – connection to Source, connection between the parts of our body, our connection to others.
Website: www.victoriaschoolofyoga.com
Facebook: Victoria School of Yoga
3 Exercises to Strengthen Your Hips and Balance Your Body
In yoga we often speak of tight hips, needing to open the hips, balancing the opening of our hips from side to side (etc), but there is more to a balanced body than open hips. We also need stability and support from our hips. This is important not only in yoga but also in day-to-day activities like simply walking. It is especially important if you are an athlete and need to perform on one leg.
A Look Inside the Hip Our hip musculature is made up of many muscles, large and small. For stability, we need the muscles of the side of the hip to be active and engaged. If you place your hands on the sides of your bony pelvis below your waist, you can imagine a tear-drop-shaped area below the ridge of your pelvis. The front part of the tear is the Tensor Fasciae Latae or TFL which connects with your IT band to join at the knee. At the back part of the teardrop are the Gluteus Medius and Minimus, which lie underneath your big Gluteus Maximus.
These muscles are what support and keep you steady in balance poses or when you transfer weight from one leg to the next as you walk or run. For many of us, these muscles are fast asleep, so we recruit our hip flexors at the front or our glutes and our hamstrings at the back to do a job they were not designed to do. Over time this can lead to low back pain and sacroiliac joint pain. Forcing our body to compensate will lead to problems over time. A look outside the hip Tree pose can be a simple test to see if we are accessing our side/lateral hip stabilizers.
Stand in front of the mirror and take a medium-size tree pose with your foot resting on the shin (even if you can go higher). Place your hands on your bony pelvis again and see if they are level from side to side. If not, press the shin into the foot and the foot back into the leg so that the standing hip drops to make the hips level. If this is too difficult to achieve, keep your foot off the ground but come out of tree pose so that your knee is facing forward, raised to hip level with the knee bent.
Try to level the hips again here by firmly rooting into the ground with the standing leg. My Three Favorite Lateral Hip Exercises Most of us can benefit from a little extra love and attention to the side of our hips. Try these exercises to wake up your hips and begin to stand taller on one leg
1. Kick the Ball Standing: Lift one foot off the ground. Keep your leg straight and send your heel forward, toes pointing out as if you were passing a soccer ball in slow motion. Reverse this motion by turning your toes in and sending your leg behind you. Flow forward and back, heel in and out, in a short arc. Don’t forget about your standing leg: root into the earth and don’t let the hip hitch out to the side. Repeat this motion ten times and then switch sides.
2. Clam Shell: Lie on your side with either your arm or a foam block supporting your head. Bend both hips to 90 degrees with knees bent, feet touching, stacked on top of each other. Slowly lift your top knee up towards the sky while keeping your feet together (as if you were a clamshell opening). Keep your hips stacked and avoid rotating with the pelvis. Lower, repeat times, and switch sides.
3. Bicycle: Lie on your side with both legs straight. Flex your feet, as if standing, and stack them on top of each other. Lift your top leg so that feet are hip-width apart. Keep this distance as you flow through this sequence: a) knee bent move forward to the hip at 90 degrees, b) straighten at the knee, c) float straight leg back to start. This should look like you are slowly pedaling a bike. Keep the hips stacked and stable. Strengthening our lateral hips will not only improve our yoga practice, but will also balance our body and prevent injury so that we continue to walk, vinyasa, and run for years to come.
