Parsva Sirsasana (Side Headstand)
There is no other pose that I have witnessed so many faces of sheer joy than getting up in headstand for the first time. We don't go upside down often, so it's natural to have an aversion to being upside down balancing on your head. But this pose is well worth the determination and practice. There are so many benefits of headstand that it is called the king of asanas (and shoulderstand the queen). Once you expand your yoga practice to include headstand and begin to reap the benefits of it, you may want to go upside down every day. Physically, headstand stimulates the endocrine, immune and metabolic system, helps to strengthen the neck and upper back, and prevents buildup of fluid in the legs Psychologically, it helps us to see from a different perspective, clears the mind, and increases concentration. Energetically, it activates the pineal and pituitary glands which help balance the sixth and seventh chakras.
Despite its many benefits for many, headstand is an encounter with fear. This is because there is a point of balance where you will feel weightless. This is usually the point right before you begin to fall backward. You can play with finding this center of balance in a simpler pose, Tadasana (mountain pose). If you make subtle shifts throughout your body in Tadasana, you will find a center where you are lighter, and the pose feels effortless. This is what you're looking for eventually in headstand.
This article includes a twist variation recommend only for those well-seasoned in headstand. This article does not give instruction for coming in and out of headstand. So if you are new to headstand, I recommend doing it in a class with the guidance of a teacher and add this variation after you've been practicing headstand for a while and are comfortable staying in it for at least a couple minutes. Keep in mind that headstand isn't taught until level 3 at Sun & Moon so the body can prepare itself during levels 1 and 2. Some good preparatory poses are downward facing dog, dolphin, and neck strengtheners. For those with high blood pressure, glaucoma, neck injuries/issues, and women during menses, headstand should be avoided.
Remind yourself that headstand is basically Tadasana upside down, except your arms are in a different position and more active. The head, torso, pelvis, and legs are creating the same movements.
When you approach headstand it should be with a calm and patient mind. Too often I see students rush to get up in headstand without careful attention to setting up a solid and sysymetrical base. So take a moment to set up the forearms, shoulders and the crown of the head. It will make the pose more beneficial, enjoyable and safe.
Place your forearms on the mat and interlace your fingers making sure the elbows are under the shoulders. Drop your head so your crown hangs just above the floor and be here for a few breaths allowing your neck to relax and lengthen. Then place your head on the floor, in between your forearms, so the back of your head touches the inside of your palms Here, allow the crown and forearms to share the weight. As you ground the forearms and engage the muscles between the shoulder blades your shoulders will lift up toward your waist. If your neck and shoulders feel comfortable here, proceed.
Lift your hips and your knees and begin to walk your feet toward your head bringing your hips over your shoulders. There are many ways to get up in headstand - bent legs apart or together, straight legs together or apart. You can spend months practicing just getting up and out of headstand with ease and grace. Once you're up in headstand, reestablish the action of the forearms and shoulders, making sure your neck is lengthening and relaxed. And a soft gaze ahead on the floor and keep it throughout the entire pose.
To find your center in headstand, bring your hips directly over your shoulders and move the tailbone and pubic bone toward each other to balance the pelvis. With a balanced pelvis, lengthen the belly by reaching the legs up more and move the two front hip points toward each other to establish the belly tone (like you did in the last two asana columns). From the grounding of the head and arms and reaching up through the legs, lengthen through the entire pose even more. Stay in headstand for a few breaths before proceeding, or you can stop here exploring simple headstand. As always with headstand, if your neck or upper back are cranky, that's a signal to come down and let go of headstand for today.
This twist is a little different than the previous columns since you're upside down. The hips and legs do the twisting and the head and arms stay still. Make sure your forearms and crown root down in the earth and your legs are reaching up to the sky, with an exhale begin to twist your navel, hips and legs to the left while keeping your hip points toward each other. The first time you're doing this variation you may feel you're only twisting a millimeter, that's fine. Having a steady base, calm breath and soft gaze are more important than moving too deep into the twist. Once you're satisfied with the first side, exhale as you bring your hips back facing forward. And with an exhale, repeat to the opposite side. Now that you've completed both sides come back to headstand for a few breaths. As slow and gracefully as you can bring the legs down keeping the forearms grounded and shoulders lifted. Rest in child or hero's pose.
The one thing I love about this twist variation of headstand is that you have to be a 100 percent aware. So when my mind is distracted, this is a calming remedy for me. Plus it's fun to turn your world upside down. Enjoy!
Justina Brewer