The headstand pose is also known as Sirsasana. It is a difficult yoga inversion but provides numerous benefits. To attain the perfection of headstand poses and to improve the inversion posture, a headstand bench is a great prop. You can find the Benefits of a headstand bench, the selection of a suitable one along with various other information in this article.
Yoga Headstand Bench Benefits:
Headstand benches in your yoga routine can be useful in many ways. It mainly improves the headstand yoga poses by providing support. It also helps the user to stay stable and aligned. The user can hold the pose for a longer time with the help of a headstand bench. The other benefits of a headstand bench are as follows.
- Strengthening of Core and upper body strength
- Headstand Posture Improvement
- Strain Reduction in Neck, Shoulder, and Wrists
- Enhanced Balance and Body Awareness
- Removal of the mental and physical block
Selection of the best Yoga Headstand Bench (Inversion Chair):
Now we have an overview of headstand benches and their benefits. Next, let’s see how to select the best headstand bench that can help you in your practice. Yogikuti offers the best headstand bench that withstands time of its own. There are a few factors that should be taken into consideration before buying an aerial yoga hammock.
Quality of the Structure:
The bench should be built using high-end materials to make sure that they are durable and stable. With the boom of online shopping, it is now easy to get reviews about a product. Use that information to rate the product.
The head bench should be designed in a manner that is most advantageous to the users’ needs. In order to achieve that, the end users’ preferences shall be taken into consideration when designing the bench. The benches could also be designed with adjustable settings. So that the user can modify it to their height and experience with the prop.
Price and Value:
The price of the bench shall be directly proportional to its quality, design, and features. It shall also depend on the durability of the product. This ensures the user receives the maximum return on their investment
The head bench comes with its default features. But look for the product that satisfies all your needs. The head benches can have additional features such as cushions, removable pads or grips, etc. Consider these factors when purchasing a bench.
Along with the product, a few brands might offer free accessories or resources. The resources may include instruction manuals, videos, and online tutorials on how to use the product. These can be helpful for users who are in the beginning stage of using a headstand bench.
Safe and effective usage of Yoga Headstand Bench:
It is essential to ensure that the headstand benches are used safely and effectively. By practicing this the user shall avoid any potential injuries that may arise. The following guidelines shall be considered during your practice:
- Setting up the bench
- Loosen up
- Qualified Instructor
- Head Positioning
- Placement of hand
- Balance your body
- Strengthen your core
- Practice proper alignment
- Advance Transition
Setting up the bench
The setting of the bench is the foremost thing to do when you start with the practice. It should be placed on a flat surface. You can use a yoga mat for the surface. To ensure that the bench is safely secured to the floor, make sure that the floor is not slippery. Also, check if the leg of the bench is properly fixed to the ground.
Warm-up is important before any physical activity. Headstand yoga is no exception. So, start with the warmup before you start with the yoga practice. There are different ways to do that. You can either do gentle stretching which helps the muscles of the neck, shoulders, and back to loosen up or you can perform light yoga poses. The poses shall be the ones that activate your core and enhance your balance.
If you are a beginner in using any yoga prop including a headstand bench, it is not advisable to begin without any guidance. So, get a qualified practitioner and an experienced instructor who can help you with the process. They will guide you to attain the correct position using the bench. They will also be able to support you and make you become comfortable with the bench.
The headstand bench has a padded section. It is where the user of the bench shall place their head in the center of the bench. Before performing the pose, ensure that the bench provides proper support to the head. Also, try not to put so much weight on the neck, and make sure not to place your head either too forward or backward.
Placement of hand
Hands should go on the ground. Place them in front of the bench on the floor. They should be placed shoulder-width apart and the fingers shall be spread wide. This gives stability to the user of the bench. The grip on the hands shall be maintained firmly to engage core muscles.
Balance your body
Bend your body to form an inverted V shape by lifting your hip up and bringing your feet towards the head. Also, make sure that your shoulders are placed parallel to your wrists, thereby lying directly above them. In forming the V shape ensure that the spine is not bent but in a straight line.
Strengthen your core
The next step is to lift your legs upwards from the ground. While you do it, grip your core and they help to balance and stay stable in your pose. Also, keep your abdominal muscles active throughout the asana.
Practice proper alignment
Alignment is a must when maintaining a headstand pose. In order to practice a safe and effective headstand, your neck should be kept elongated so that the shoulders won’t collapse. It is also important to ensure that head to hip are in a straight line
If you are a beginner, then it is advisable to practice a headstand for a short duration initially rather than doing it for a prolonged duration. Once you get hold of the prop and become confident in using it, you can increase the duration. It is important to listen to your body and its comfort zone.
Once you get comfortable with beginner-friendly poses, you can move to advanced variations and transitions. Try other inverted poses or movements or variations of the headstand.
Are Yoga Headstand Benches Safe?
The use of yoga headstand benches is generally considered to be safe, provided the correct alignment is utilized. However, it is essential to listen to the signals of your body. Beginning slowly and gradually increasing the intensity of the practice. If any pre-existing conditions or injuries are present, it is advised to take the help of a qualified yoga instructor or healthcare professional before you incorporate a headstand bench into your practice.
Various Yoga Poses with the Headstand Bench
A variety of poses can be practiced with a headstand bench. A few of them are explained below. Remember to approach these poses with caution, especially if you’re new to using a headstand bench. Always listen to your body and consult with a qualified yoga instructor for proper guidance and adjustments.
- Supported Headstand (Salamba Sirsasana)
- Supported Shoulder stand (Salamba Sarvangasana)
- Dolphin Pose (Ardha Pincha Mayurasana)
- Forward Fold (Uttanasana)
Supported Headstand (Salamba Sirsasana)
Start by standing facing the headstand bench. Place your head and forearms on the headstand bench. Make sure that the shoulders are stable. Form an inverted V in your body by walking your feet towards your head and lifting your hip. Then extend your leg upwards gently by lifting your feet off the ground.
Supported Shoulder stand (Salamba Sarvangasana)
Place your shoulders on the headstand bench by lying down on your back. Then proceed to extend your legs by lifting your feet off the ground towards the ceiling. Support your back with your hands. Maintain a straight line from the shoulders to the feet
Dolphin Pose (Ardha Pincha Mayurasana)
Start by placing your forearms on the headstand bench mimicking the tabletop position. Form an inverted V shape of your body by walking back with your feet while lifting your hip up. Hold the pose by firmly pressing your forearms on the bench. Make sure your neck is relaxed.
Forward Fold (Uttanasana)
Start by sitting on the headstand bench and extend your leg in front of you. Now, fold your leg forward and bring your chest towards the thigh. Use the headstand bench for balance and support. Ensure your neck and head are relaxed.
The utilization of a yoga headstand bench in your practice can bring about a revolutionary change in the headstand experience. The advantages of utilizing a headstand bench with the correct direction and safety measures can assist in the progression of your practice, strength enhancement, and improving your inversion practice. It is important to select a high-quality bench that meets your needs. Adhere to safe usage instructions and explore the extensive variety of yoga poses that can be practiced with the assistance of a headstand bench. Enhance your practice and unlock the power of the headstand pose with a yoga headstand bench!