Virtual Satsang

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Headstand isn’t for Everybody

with 5 comments

A NY Times article about safety and Yoga asanas briefly quotes, Timothy McCall (medical editor of the Yoga Journal), on the dangers posed by Sirsasana. It reminded me of an article he wrote on Sirsasana way back in 2003 (yep, 2003 was 8 years ago).

Headstand is one of those poses that many teachers introduce and include, without thinking twice. Most teachers are aware that it’s a pose not to be taken lightly, and safety precautions tend to be emphasized. Nevertheless, as McCall’s article below warns, even students who are comfortable executing the pose need to be aware that there are medical risks that come with Sirsasana. Unfortunately many teachers aren’t aware of those medical dangers!

From the Sep/Oct 2003 issue of the Yoga Journal, page 34:

Upside Downside?
by Timothy McCall

Last year, after developing a nerve blockage in the chest called thoracic outlet syndrome, I stopped doing Sirsasana (headstand). In the months prior, I’d worked up to holding the pose for 10 minutes, and I’m now convinced that the resulting compression of my chest led to the nerve problem. Shortly after stopping Headstand, the intermittent tingling in my arm went away.

Looking at the faces of people doing Headstand, I often see little of the ease, sukha, that Patanjali stresses should be part of every asana. Some people appear to be straining or breathing erratically; and many students look like they can’t wait for the teacher to tell them to come down and rest.

Even though the pose was never comfortable for me either, I had stayed with it because ofthe purported benefits. T. Krishnamacharya, the guru of K. Pattabhi Jois, B.K.S. Iyengar, and T.K.V. Desikachar, called Headstand the king of the asanas, and practicing regularly is stressed in Iyengar Yoga, the main style I’ve studied. Headstand is believed to calm the nervous system and promote a yogic mind (that is, foster equanimity), and has numerous physiological effects, including reducing the breathing and heart rates, slowing brainwaves, and enhancing the drainage of lymph from areas below the heart. It also induces reductions in norepinephrine, aldosterone, and antidiuretic hormone levels, and so tends to lower blood pressure.

Interestingly, the pose is rarely taught by Desikachar and his followers, due to safety concerns, including neck problems such as herniated disks and arthritis in the cervical vertebrae (bones ofthe neck). Of greater significance is the potentially heightened risk of stroke in people with inadequately controlled high blood pressure and of retinal bleeding or detachment in those with some types of eye disease. For people with glaucoma, Headstand may further increase pressure in the eyes, contributing to loss of vision.

Should you dare to go up? I tend to view the question in light of my own medical training. Doctors are used to the risks and benefits of any intervention before deciding what to do, and I suggest you do the same when contemplating potentially risky poses. For a certain group of yoga students, I have little doubt that headstand can be safe and of great value. These students have enough openness and strength to be able to lift out of the shoulders and thoracic spine and skillfully use their legs to bring further elevation. They are also able to maintain good alignment of the arms, head, and neck and to keep their feet directly over their heads. When the feet drift, it can generate an unhealthy torque on the cervical vertebrae.

Given how tiny and fragile these vertebrae are, I wonder if it is advisable to teach this pose in open classes, in which students of varying levels may be participating. In a class setting, some people may end up doing what isn’t safe for them or what does not feel good. The desire to persevere with a pose that your body is indicating is not right (or not yet right) for you ought to elicit some serious self-study or svadhyaya. You might ask yourself why you are doing yoga and what you hope to gain from it. In this light, putting off or forgoing a pose you’d like to do can be an opportunity for growth and greater self-knowledge.

If you have no strong contraindications but alignment is a problem, using a mirror, wall, or comer to give proper support can help. If they are available, wall ropes and props, such as two chairs, can provide excellent alternatives for those with neck or thoracic spine problems (see ‘Everybody Upside Down’ in our September/ October 2000 issue). If maintaining alignment is an issue, come down as soon as you lose sukha, then slowly build up gradually. More time on preparatory poses is also advisable. For those with poorly controlled high blood pressure, glaucoma, or retinal problems, however, Headstand may simply be too risky in any form.

Luckily, there are many altenatives that can give you a wonderful yogic experience even if the pose isn’t right for you. Ask your teacher for recommendations.

Related posts:

  • How many variations of headstand are there?
  • Yoga Reading List: My always updated list of favorite Yoga related books.
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    Written by virtualsatsang

    January 6, 2012 at 10:47 pm

    Posted in Yoga

    Tagged with , ,

    5 Responses

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    1. […] standard poses are actually not as safe as you think: In previous posts I highlighted the headstand (sirsasana) and the seated forward fold (Paschimottanasana). In Broad’s recent NY Times […]

      • Hi, I used to practice Yoga at college many years ago. I used to do the head stand and now I have arthritis in my neck . My doctor says that it is because of the pressure I used to put on my neck. STAY AWAY FROM YOGA. Now I am swimming and it gives me great relieve in my neck and back pain. Swimming is the best exercise and it helps me lose weight also, It makes me feel relaxed and It is an old sport that has proven safe. Stop yoga before is too late. When you practice it you feel great and relaxe but your body get compromised. If you do not like swimming you can always do pilates, just make sure it does not have any yoga influence.
        Now I am even scare of those breathing exercises that sometimes make you dizzy, I mean the ones that you breath really fast, I wonder if in the long run they are bad for your brain.

        I also had a friend who hurt her back when doing yoga.


        May 16, 2014 at 3:31 pm

        • Dear Kati, Since last 20 years I am doing yogas with Headstand also. Till the date I don’t have any problem. If it is done in proper way, it would not harm anybody. Headstand should not be done more than 5 minutes.

          Ashutosh Mahajan

          July 27, 2014 at 6:26 pm

    2. […] or empirically-driven! Ironically one of Broad’s examples (problems with head stands) comes from the medical editor of the Yoga Journal, and appeared on its pages. As I noted above, once the public realizes that modern schools of postural Yoga aren’t […]

    3. […] This Yoga Journal article highlights some risks associated with […]

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