Afraid of Headstands? A Yoga Headstand Bench Makes It Safer

Do you get a sense of falling, or hurting your spine when doing headstands? As effective as it may be, many shy away from headstands due to the fear of flipping over and injuring themselves. But why let it stop you from experimenting with new yoga tricks? A yoga headstand bench is the perfect tool for a safe headstand practice! 

According to surveys done over the years, it has been documented that almost 90% of practitioners feel safer and more relaxed when using a yoga headstand bench. The surveys also concluded that a supported inversion practice can help reduce stress and build confidence over time. 

Before it entered our Instagram algorithm, headstands were a popular channel for physical rejuvenation amongst monks. It was a method for spiritual awakening. The renowned yogi, Swami Sivananda, applauded its health-enhancing effects and prescribed it as a treatment for cognitive clarity and “psychic” awareness. 

Yoga Headstand Bench vs. Traditional Headstand 

The traditional yoga headstand bench comes with a line of safety and health risks. The headstand, also called Sirsasana in Sanskrit, is an inverted pose where the body is balanced upside down on the forearms and the head. The asana requires expert-level balance and if done wrong can lead to ocular, skeletal, and cardiovascular damage. 

When the body is placed against the force of gravity, the inversion shifts the hydrostatic pressure of the blood column. This increases blood pressure in the neck and the head region, while the rapid flow of blood adversely affects the delicate tissues of the brain and the eyes. Thus, many studies have found a strong correlation between practicing an unsafe headstand with Intraocular Pressure (IOP). Although the ocular pressure discontinues once exited from the headstand pose, the sudden spike in pressure can be detrimental for those with pre-existing optical conditions like glaucoma. 

The key to performing a headstand without neck pressure is to learn the science behind it. The cervical spine can support our head weight, which ranges up to 12 pounds, and not the entire body weight, which ranges up to 200 pounds or even more.  An unbalanced weight distribution can lead to disc herniation, cervical strains, or acute injuries. Thus, experts recommend 80 – 90% of the body weight must be balanced on the shoulders and arms, not the head.  

In sirsasana, the arms, the shoulders, and the head form the holy trinity! In this triangular formation, the head is the third point of contact for balance. The crown, instead of the forehead (or the hairline), should be the point of contact. This aligns with the natural curve-like shape of the neck. Splaying the elbows wide or collapsing the shoulders compromises the pose, pushing extra weight onto the cervical discs. 

While being mindful, a headstand can be a challenging asana to master, especially for beginners. Fortunately, the yoga headstand bench helps with safe execution. 

How a Yoga Headstand Bench Makes Headstands Safer   

A yoga headstand bench is a sturdy, inclined platform with a cushioned headrest that offers a secure foundation to perform a supported headstand. It is designed to support the upper body and the crown during inversions. It accustoms the body to gradually build strength, confidence, and balance to finally attempt a free-standing headstand. Its sturdy nature gives practitioners the assurance to perform the pose without the fear of falling and injuring themselves. 

Yoga Headstand Bench Safety Tips 

The best way to use a yoga headstand bench is to pair it with a yoga mat for better stability. You can set your station up near a wall for extra precaution. Once done, kneel in front of the bench, inhale deeply, and place your arms on either side of the bench. Hold the legs of the bench and place your head in the crown-shaped hole (on the headrest). Inhale and lift your legs up to meet the inverted posture. It is necessary to align the head and the heels in a straight line. Keep your gaze ahead without putting pressure on your head.  

Sirsasana is the most effective when kept for six breaths but may vary as per body’s capabilities. Once you are ready to come out, exhale and lower your legs slowly, one at a time. Bend your knees and come in contact with the mat. Then, slowly remove your head from the headrest and embrace the Child Pose or Balasana. 

Benefits of Yoga Headstand Bench 

Once imbibed, the safety tips can help you achieve yoga headstand bench benefits.  

Inversion reverses blood flow and increases its circulation to all parts of the body and the brain. The new influx of blood to the brain results in more flow of oxygen, which boosts cognition. Studies even note that an assisted headstand practice can considerably enhance overall health in women after the age of 40. 

1. Mitigates Neck Pain & Injuries 

A yoga headstand bench helps transfer the weight from the neck to the shoulders, which protects the former from straining. It is perfect for those suffering from neck pains and those who struggle with traditional headstands. 

2. Improves Balance & Core 

Practicing headstands on a yoga bench helps build balance and stability. It boosts core strength, enriches posture, and overall body awareness. 

 3. Accessible to Beginners 

A yoga headstand bench makes sirsasana accessible to beginners, those with upper-body stiffness, and those who suffer with balancing. The tool helps make the asana less intimidating, making everyone reap the benefits of a headstand. 

4. Builds Confidence 

When doing a headstand, fear is the most common barrier. Fortunately, a bench provides psychological safety and physical stability that builds the confidence to attempt the pose. As the nervous system calms, the body gets more relaxed and is less stressed. 

5. Enhances Alignment 

A yoga headstand bench helps keep the spine and body in alignment and reduces the risk of dislocations and physical injuries. It also corrects posture, even outside the yoga classes! 

Who Should Not Use a Yoga Headstand Bench 

Yoga headstand benches are perfect for those who are recently learning the pose. Beginners who are yet to develop core upper body strength and balance benefit tremendously from a yoga headstand bench. It reduces pressure on the neck and provides stability to hold the asana for a longer time. 

Supported headstands also benefit those who plan to master full inversions, helping them build proprioception and confidence. 

But not all can benefit from this tool. It is strictly inadvisable for patients with osteoporosis or those suffering from neck and shoulder stiffness. People with heart conditions or hypertension are also discouraged from using it. A headstand raises blood pressure, which can be detrimental amongst hypertension and glaucoma patients.  

How to Buy the Correct Yoga Headstand Bench 

The aim of a yoga headstand bench is to help you perform a safe headstand practice. So, why compromise on your safety?  

There are a few tips to keep in mind when spotting the right bench for your inversion practice.  

1. Durability 

The most important feature of a yoga headstand bench is its durability factor. When performing a headstand, the entire body weight shifts to the arms and shoulders. A headstand must help with that support, and for that, a sturdy bench is of utmost importance. A yoga headstand bench made of pure Pine wood is advised as it can sustain a large amount of pressure. The wobblier the bench, the higher the stress to perform! 

 2. Comfortable Headrest 

Along with being sturdy, a yoga headstand bench must also feature a cushioned surface to support the practitioner’s neck, shoulders, and head. It should be designed to keep ergonomics and comfort in mind. This helps keep the practitioner stress-free when in the inverted position. 

3. Non-slip Pads 

The body of the bench may be sturdy, but if the legs aren’t – a guaranteed fall! A yoga bench must come with pads that keep the legs non-slippery. This helps the bench be sturdier and more stable. According to Medicine, the chance of falling reduces to up to 50% when using a high-quality headstand bench. 

If you are currently looking for a durable yoga headstand bench, Yogikuti brings you the perfect one! So, roll out the yoga mat and get ready to harness the benefits of a headstand!