"One, who practices the Headstand for three hours daily, conquers time". - Yoga Tattwa Upanishad

"King of asanas', the Headstand is considered to be a master cure for many physical illness. Usually practiced as the first of the twelve basic asanas, immediately after the Sun Salutation, the Headstand is one of the most powerful asanas for body and mind. Mastering the Head-stand requires a little strength, but is mainly a matter of concentration and awareness.

1. From the Child Pose, sit up and hold the elbows to measure the ideal distance. Then bring the arms to the ground under the shoulders.

2. Without moving the elbows, bring the hands closer and interlock the fingers so that your arms form a tripod on the ground.

3. Place the crown of the head on the ground with the back of the head against the cupped hands.

4. Keeping the head and the elbows there, straighten the knees and lift the hips up. Keep the weight on the elbows.

5. Walk with your feet towards the head, trying to keep the knees straight. As the feet come closer to the head, feel the back straightening. Keep walking until the hips are directly over the shoulders.

6. Carefully lift one foot at the time off the ground, bending the knees into the chest. Try to hold this position. This is often referred to as the 'half-headstand'; students should be able to remain in it comfortably for at least 30 seconds before raising the legs.

7. Keeping the knees bent and together, slowly straighten the hips, until the shins are parallel to the ceiling. Keep the concentration on the elbows and make sure that they do not lift off the ground.

8. Slowly straighten the knees and bring the feet up. Remember to keep the weight on the elbows and breathe deeply.

Start with five seconds, gradually increasing the time to fifteen minutes. While in the position make the breath smooth and regular. The weight remains on the elbows.

1. Reverse the procedure of going up. Begin by bending the knees.

2. Bend the hips bringing the feet to the floor.

3. Sit and relax in the Child's Pose for 30 seconds. Do not lift the head up quickly. Common mistakes

. Mostly people measure their elbows incorrectly or separate the elbows when they place them on the ground. The teacher should always check that elbows and forearms are in the correct position and are firmly pressed into the floor.

. Some students will not have enough physical strength in their arms or shoulders to support their weight. Have them continue practicing the Dolphin.

. Some will not have the upper back flexibility or the courage to lift their feet off the ground. Ask them to practice steps one through four until they feel ready to continue.

. Do not allow the back to over-arch. Make sure that the knees are kept straight while holding the position. Have students tighten their abdominal muscles to keep the body straight.

. Many students put too much weight on the head instead of the elbows. Make sure that 90% of weight is on the elbows. Do not allow the weight to come onto the head and/or neck.

. Do not permit students to jump up, insist that they come up gradually with control.

. Many students clench their hands rather than interlocking the fingers gently. Check to see that fingers are half open.

. Often people are nervous and in a hurry. They try to go directly from position 6 to position 8. This results in the body being abnormally bent with the legs at an angle to the body. Remind them that there is no need to be in a hurry; go step by step.

. Sometimes people practice the Headstand with their head too far forward. It is the parietal (frontal) portion of the top of the head that should be placed on the ground, and not the portion nearer to the forehead. Correct placement of the head will help them to keep the spine erect in the asana. If the portion nearer to the forehead is used, the spine will suffer from excessive arching.

. When coming down out of the Headstand, many people jump up too quickly. Remind them to fold and lower the body slowly. Come into the Child's Pose with the head down for a few minutes before lifting the head. If they lift the head too quickly, they may experience some dizziness.

Note

. Ask the student to do steps 1 and 2 - then check that they have their elbows firmly on the ground. Also make sure that the fingers are interlocked tightly. As they are tense, many students clench their fists and bring the palms together.

. Stand behind the student. Keep reminding students not to jump into the Headstand. Be careful; students sometimes ignore instructions and inadvertently kick the teacher in the face.

. Ask the students to place their heads on the ground, concentrating on keeping the elbows firmly on the ground. They should walk towards their hands).

. When the hips are directly over the head, gently hold the student's thighs with your hands to remind the student to keep their hips up as they bend the knees and bring the feet up towards the buttocks.

. Put your hand on small of the back and ask the student to relax this area so that it comes into its natural arch (but does not overarch). Then guide the student to come up all the way.

. Once the student is up, check that feet and calves are relaxed. Keep reminding them to push the elbows into the ground and focus on breathing deeply. Physical Benefits

. The Headstand gives rest to the heart and circulatory system by inverting the body. Gravity helps to return the venous blood to the heart.

. People who practice Shirshasana on a regular basis tend to have slow rates of respiration and heart beat. This indicates that the respiratory and circulatory systems are strong and flexible. . The brain, spinal cord and sympathetic nervous system are supplied with an increased flow of blood rich in nutrients. Inverting the body enhances deep breathing, bringing increased oxygen supply to the brain.

. As a result of the brain receiving a rich supply of nutrients, all body functions are toned and enhanced. Disorders of the nerves, eyes, ears, nose and throat are improved.

. Persons suffering from varicose veins will feel relief as stagnant blood drains from the lower extremities. Shirshasana is also a remedy for renal colic, and stubborn constipation.

Mental Benefits

. The mind gets calmed with an increased control of spirit and emotions.

. It increases memory and intellectual capacity.

. Improved concentration; the Headstand is particularly beneficial to people who need strong powers of concentration in their work: students, politicians, artists, scientists and writers.

. Improved sensory faculties (eyesight, hearing).

. The person who practices the Headstand on a regular basis will rarely suffer from nervous disorders. Counter-Indications

Ask students not to practice Headstand if they:

. Have high blood pressure.

. Suffer from glaucoma, detached retina or have had very recent eye surgery.

. Are four or more months pregnant.

. Have had a recent neck injury.

. Have a severe blocked nose or headache, or are in the midst of an asthmatic attack.

If students have any doubts, ask them to check with their physician.

Children can try the Headstand whenever they like. However, remember that young children (under the age of seven) have a different body-head ratio than adults. This will prevent them from doing the Headstand in the tripod position. They can do it with their hands flat on the ground, but should not hold it for very long.

There is no upper age limit to doing the headstand.