Yes, you can get injured doing a headstand…
By David Keil
Yes, you can get injured doing a headstand… especially if you take the name literally.
We can often gather information from the name of a posture. Sometimes embrace the quality or energy of the name, like Virabadrasana (Warrior). Sometimes the name is exactly what we should be doing. Shoulderstand comes to mind. It’s not neck stand after all is it?
Sometimes the English name is a little misguiding though. Headstand is one of those posture names that we probably don’t want to take to literally. We don’t really want to put all of our weight on our head do we? No, we don’t, if we do, we might end up being a statistic in a New York Times article.
When we think of headstand we should think that what we’re really wanting is to do a forearm balance with our head lightly touching. This is very hard to do as a beginner but we can certainly look at the anatomical components that create a firm foundation and steady posture.
The great debate is often which hand position to use? For me the answer is simple, the one that keeps the student the most steady and weight off of the head and neck. There is the classic interlaced finger where the palms are open and the top of the head is placed in the hands. The area above the forehead is what we place on the floor. This is the way I do my headstands.
In terms of popularity, this technique has been overtaken by the most popular hand position at present, which is to press the hands into a single fist and then place the top of the head on the floor between or on the forearms. There are variations in the arrangement of the pinky fingers, but either way, a closed fist headstand seems the more popular of the two.
I think the main reason for the popularity of the closed fist hand position is for the sake of alignment. If the head is in open hands then the back of the neck must shorten to place the top of the head in the hands. If you place the top of your head between your forearms, the neck stays in a neutral alignment. This would seem to transmit the force in a straight line through the head and neck.
That seems like a good reason to put the head between the forearms. After all we need a straight neck to do a headstand. Don’t we? Well, if you’re going to put your body weight onto the top of your head, then I couldn’t agree more, keep your head and neck straight so the weight passes through it in as straight a line as possible. But what if there’s no weight in your head? Does it matter?
When I come across students who are doing headstand, I don’t change anything if they have built a strong and steady foundation. If they can hold headstand and not have very much weight on their head, then I don’t change it for the sake of having them do it the way I want.
The students that attract me to their headstand are the ones that either can’t do it at all, and have been trying for some time, or those that look wobbly. The wobbly ones make me a bit nervous and need some help. At first, I look to see what it is that is making them wobbly. Of course, I usually start at the foundation of their headstand. What hand position have they used?
I look at the base of a headstand from both a geometrical and anatomical point of view. My personal observation of one of the main changes between the hands being open and the hands closing to make a single fist is where the shoulders end up in relationship to the elbows below and the body above it. The further forward the head goes, as in the open handed set-up, the further forward the shoulders go. When the hands close to make a single fist, the head naturally moves back in space and the shoulders go with it.
At the moment, I firmly believe that this is one of the critical changes that accounts for whether or not someone is wobbling as they are up in their headstand as a beginner to the posture. I’m assuming for a moment that someone has developed or has enough strength in their shoulders to successfully do a headstand. I specify beginner because and advanced practitioner can usually do headstand with either hand position and just has a preference for one or the other.
There are two elements at play between these two types of hand positions. One is the shoulder position as I just mentioned. The second element is the head and whether it is up or down. As it turns out, they are intimately connected together.
I’ve already asserted that what we’re really after is a forearm balance with the head lightly touching. As a beginner to a forearm balance would you do it with your head up or down? I’m going to guess that your answer is head up. If you tried to hop up into a forearm balance with your head down in a straight line with the rest of your body I can imagine how easily you would go over your hands and onto you back. Can you imagine a similar thing happening in a handstand? The head looking forward and being up becomes a counter balance. I think there is a similar principle at play in our headstand.
Some time ago I wrote a newsletter article titled “So you want to do a handstand”. In this article, I discussed head and shoulder positioning and even connected a part of it (the pelvis) to a headstand. Think about these three postures I’ve mentioned, headstand, forearm balance, and handstand. Can you see a relationship between them that is a progression? If you were going to make a sequence of development, with which pose would it begin? I think it would go headstand, forearm balance, handstand, no?
When you are a beginner to any of these three postures, it’s easier to do the postures by allowing the shoulders to move further forward. As one advances it may be possible to have the shoulders back further. For instance, in handstand an advanced practitioner may be able to align their shoulder with the line of their arms below and body above. I’ll guess that when they started their shoulders were out in front of their wrist a bit. They evolved or progressed to the more advanced alignment. I believe this process to be true of either forearm balance or headstand as well.
As I said, there are two elements, the shoulder and head position. If the shoulders go forward so does the head. If the head lifts and goes forward so do the shoulders. If we place our hands behind a closed fist our shoulders are naturally further back than they would be if our hands were open. With the shoulders further back and the head pointing down it the shoulder is sitting right above the elbows and the body aligned right above that. I think that in this case it is much easier to end up going over your head and crashing down.
There is an anatomical proportion at play here. It’s simple enough and divides the world into those who can more easily do either one of the two types of hand positions in their headstand. Those with proportionally short upper arms relative to their lower arms will usually have a much easier time doing the type of headstand where the hands sit behind the closed fist. Because the upper arms are shorter it still takes the shoulders forward enough to engage the right tissues in the shoulder complex. If they were to open their hands and put the top of their head in them, their shoulders might actually end up too far forward and throw off balance in that direction.
The opposite is also true. If you have long upper arms relative to your shorter forearm you will probably have an easier time with an open handed headstand. In this case, if you were to put your head on the floor behind a closed double fist, your shoulders might end up so far back that you begin to teeter on your elbows. In a sense, you become too aligned for the tissues to be able to engage and counteract any tilt forward or backward.
For those of us with more or less equal proportions we can probably do either of the two hand positions. Possibly depending on slight differences in proportion we will have a preference for one or the other.
Why does the shoulder forward have so much importance? It really has to do with how it causes our body to respond and react. In the handstanding newsletter as well as the Chaturanga newsletter I wrote at length about serratus anterior muscle. Revisit them if you need to. As our body moves forward through the shoulders the body has to engage the muscles to prevent us from collapsing forward at the shoulder joint. I might compare it to how the body uses the quadriceps in warrior pose to prevent us from falling forward through our front knee. There is a natural pushing back and engagement that happens at both of these places. This push back creates stability and strength. What it really is, is our response to body weight and gravity!
If however our shoulders aren’t forward, then this pattern isn’t triggered in the same way. You can see this in the beginners to headstand sometimes when the top of their head is on the floor between a double fist and they go up into a headstand. If they are totally wobbling around then their shoulders never really engage in a stability kind of way. Even though the idea is that they will not be placing weight on their head, they are completely putting weigh on it, and it’s obvious because the elbows are coming off of the floor sometimes. This is a definite indication that something has to change.
There are other effects on other tissues that also get missed. For instance I never let beginners go over to a wall and kick up into headstand. They miss out on using their abdominal muscles. Then when they need them they are not there.
When we say we need arm strength for headstand, what do we mean? Where does the strength come from? What is the foundation that is established to physically allow us to do a headstand as if we were doing a forearm balance with our head lightly touching?
The shoulder complex is the source of strength at the foundation. Once we put our hands into the headstand position we are upwardly rotating and protracting our scapula. If you followed along in the handstand article then you know that the strongest muscle for these actions is the serratus anterior. This is exactly why we need to orient our perspective to see how similar headstand, forearm balance, and handstand all are to one another.
When we hear or give the instruction of moving the scapulae down the back for a headstand, what we really mean is the anatomical movement of protraction and upward rotation. Because of our positioning, when we do this it lightens the load on our head and at the same time does draw our shoulders down relative to the line of our body. The feeling of drawing the scapulae down the back is what it feels like, but the anatomical reality is just slightly different.
The way I often express this to students to get them to do what I want is to ask them to try and lift their heads off the floor without it coming all the way off. Give it a try and you’ll probably see the scapulae move as you want them to. Sometimes words can get in the way and when you’re upside down it’s harder to understand directions to move parts up or down.
There is always more to say about headstand but I wanted to put this part of it out because we can miss out on seeing the individual for who they are so easily as we teach. Neither hand position is right or wrong, we should stop thinking that things are so black and white, they’re not. In both of the images above I have the same amount of weight in my head, almost none! Steady as we go in headstand; establish the appropriate foundation for beginners of headstands. Complete beginners of yoga have no business doing this pose anyway! They’ll also end up as a New York Times statistic.
Author: David Keil
Visit David’s Website: http://www.yoganatomy.com
Take a look at the Interview I did with David recently when he was at Purple Valley in Goa, India.
Here are some of the articles posted here by David Keil:
- Quadratus Lumborum (QL) A real Pain in the Back! March 24, 2013 By David Keil I have written about a number of the “lightning rod” muscles such as the piriformis, psoas, and transverse abdominis. I refer to them as “lightning rods” because they attract attention. Sometimes this is for good reason, after all, everyone should know about his or her psoas. However, every problem related to core shouldn’t ...
- To Squeeze or Not to Squeeze? That’s the question May 30, 2013 By David Keil This month’s newsletter article comes out of a recent trip to the Midwest. I was at a new studio with new students and hosts. This piece is actually a request from one of the hosts, Evan at Tapas Yoga Shala. As always on the first day of practice, I mostly watch and get ...
- Your Shoulders in Downward Facing Dog March 30, 2013 By David Keil I think we can all agree about one thing with regard to the shoulders in downward facing dog. None of us like to have our own or see our students shoulders stuck up in our or their ears. How do we get our shoulders out of our ears? In addition what is the ...
- Got Sit Bone Pain? – What to do with that hamstring May 31, 2013 By David Keil I was in the DC area this month and saw a student that I knew from a previous workshop. At that time Patricia had recently “pulled a hamstring”. Her major symptom was pain at her sit bone (ischial tuberosity) when folding forward, secondary was that it would also hurt when sitting for long ...
- David Keil Interview 2015 March 6, 2015 When I first started getting into yoga anatomy it was David Keil’s website and videos that I turned to so it is always top of my list to get the chance to sit down and chat with him. Ok so it’s going to be a bit geeky but David always explains things in such an ...
- Primary Series is… May 30, 2013 By David Keil Doing an Ashtanga Vinyasa Yoga practice involves much more than merely doing the asanas enumerated in the Primary Series. As a sequence, the primary series is the foundation of the Ashtanga Vinyasa Yoga practice. It plants the seeds that will grow into the other sequences. But it’s not limited to the asana element. ...