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10-Minute Beginners Yoga Poses for Flexibility and Strength

10-Minute Beginners Yoga Poses for Flexibility and Strength

10-Minute Beginners Yoga Poses for Flexibility, Weight Loss and Strength. If you are new to yoga workout you can start with these easy yoga position

Headstand or Shirasana is the king of the Yogic Asanas. Simply put, an asana is a yogic posture or posture.

In the headstand, the body is completely turned over and held up by the forearms, while the head crown rests lightly on the ground.

This process of inversion makes the headstand so powerful, especially because it reverses the gravity flow. Normally, gravity pulls us down and squeezes our bodies together. However, when we do inversions, this process is completely reversed. So instead of working against us, gravity works for us by decompressing our body and reversing the flow of the circulatory and lymphatic systems.

What are the advantages of headstand?

Regardless of the yoga style or level of yoga you are practicing, inversions will revitalize and rejuvenate your entire system. When you turn your body upside down, the effects of gravity are reversed and your vital organs and brain are flooded with nutrients. The pineal and pituitary glands are activated and balance out the hormones. Raising the legs improves blood circulation, venous return and lymphatic drainage and alleviates stress and fatigue. Inversions also help with sleeping, inducing calm and calming the nerves.

Doing inversions and spending some time on your head every day is one of the best things you can do for yourself. Inversions are basically an elixir of life.

gravitational effects

Gravity loads slowly but surely and consumes our strength. We stand, sit or walk with our heads over our hearts, our legs and the pelvis below. Over the years, the damage also increases. Subcutaneous fat decreases. Varicose veins and hemorrhoids break out. The heart is tired of pumping blood all the time through its huge network. According to Payne, the old yogis called gravity "the silent enemy". The yogi performs a martial arts trick box: Increase and use gravity to stop the devastation of this self-same power.

The human body is sensitive to fluctuations in gravity because it is more than 60 percent water. From the skin, the body is tight with cells floating in a bath of intercellular fluid. In and around each cell, a complex vascular network winds where liquids are transported, maintained, washed and cleaned through valves, pumps and porous membranes.

According to David Coulter, Ph.D., who taught anatomy at the University of Minnesota for 18 years, lower-limb tissue fluids are far more effective when reversed than when sleeping. Overload areas clear. In a 1992 Yoga International In an article on headstand and the circulatory system, Coulter wrote: "If you only spend 3 to 5 minutes in an inverted post, the blood will not only flow quickly to the heart, but tissue fluids will flow more efficiently into the veins and lymph channels of the lower extremities as well Abdominal and pelvic organs that allow a healthy exchange of nutrients and wastes between cells and capillaries. "

To Sivananda " Sirshasa (headstand) is really a blessing and a nectar. Words will not adequately describe the beneficial results and effects. In this asana alone, the brain can absorb much prana and blood. The memory admirably increases. and thinkers will appreciate this asana very much. This leads to natural pranayama and samadhi. No further efforts are needed. while breathing. If you move forward in practice, this disappears completely. In this asana you will find true joy and amusement of the spirit. "

The four systems

endocrine system

The headstand has a favorable reproductive effect on the secretion of endocrine glands (Copeland, 1975) so that it can withstand greater loads and strains (Kuvalyananda & Vinekar, 1963). Exactly performed inversions are always relaxing and reduce stress and tension. The blood circulation in the brain is improved in Sirsasana; The sluggish cells are rejuvenated and the brain as the seat of intelligence is stimulated. It also stimulates the pituitary gland and the pineal gland, on which the growth, health and vitality of a person depend.

Nourishes and stimulates the pituitary and pineal glands. In particular, Headstand provides refreshed blood and baths and maintains the hypothalamus, pineal and pituitary glands. These glands play an important role in the endocrine system. The endocrine system uses hormones to regulate the metabolism of cells. Our growth, health and vitality depend on the proper functioning of these two glands, which control the body's chemical balance. The secretions of the pituitary gland regulate the sexual characteristics and the growth of the reproductive organisms. It also regulates the function of adrenals, thyroid and ovaries. It is the hormone that stimulates milk production in nursing mothers. The pituitary gland is thus the master gland, which plays a very important role in the regulation of menstruation and pregnancy. The introduced positions in turn regulate the function of this master gland.


Inversion trains the heart and promotes venous return. Inversions have the same effect on the body as aerobic exercise. According to author Elaine N. Marieb, "the important factor in the expansion of the heart muscle is the amount of blood that returns to the heart (venous return) and expands its ventricle" (Human Anatomy & Physiology, 4th Edition, Benjamin / Cummings Science Publishing , 1998, p. 679) Inversion uses gravity to bring more blood to the heart - turning it upside down promotes venous return (Iyengar, 1991, Werner, 2004, Raman, 2004). ,

Reduces the heart burden. Normally, your heart works against gravity. Turning your entire body upside down will put less strain on your heart. The heart works persistently to ensure that freshly oxygenated blood reaches the brain and its sensory organs. During inversion, the pressure difference in the body reverses and the blood flows to the brain with little heart work (Iyengar, 1991, Werner, 2004, Raman, 2004).

Minimize fatigue and degeneration of the brain tissue. The headstand provides ample supply of oxygen-rich blood to the head and brain (Sivananda, 2004). Increasing blood flow through the brain cells enhances brainpower, clarity, memory, concentration, and sensory abilities (Iyengar, 1991, p. 190) and, moreover, does not minimize brain tissue degeneration (Raman, 2004). Fatigue of the brain cells, which occurs as part of everyday life, does not occur with regular daily practice of the headstand. This is due to the rejuvenation of brain cells with fresh blood and O2 (Raman, 2004).

lymphatic System

The head stand also promotes blood circulation and lymph drainage.

Fluid accumulation reduced. Like the blood returning to your heart via the veins, the lymph is also dependent on muscle movement and gravity to facilitate its return. Thus, in the headstand lymph fluid is replaced by the legs and ankles and with regular exercise, the fluid accumulates in the legs and feet.

Because the lymphatic system is a closed pressure system with one-way valves that move the lymph toward the heart, turning it over stimulates the entire lymphatic system, strengthening the immune system.

Nervous system

Headstand stimulates the nervous system.

Headstand increases mental alertness and clarity. The immediate change that manifests after performing this pose is increased alertness that lasts throughout the day.

Soak the brain with fresh blood. The most important aspect of the inverted posts is to soak the brain with blood for a fixed period of time, which never happens in other exercise systems. According to Dr. Raman (Raman, 2004):

"This rejuvenates the brain cells and prevents age-related cerebral atrophy." Senile changes in the brain are prevented. And as mentioned earlier, ischemic strokes can be completely prevented as the blood supply is improved without pressure. "

Soothes the brain and relieves stress and mild depression. It is a centering, calming and soothing pose. A cooling effect is felt on the face in the pose.

respiratory system

Inversions also provide healthier and more effective lung tissue. When we stand or sit upright, gravity pulls our fluids down to the ground, and blood "perfuses" or saturates the lower lungs more thoroughly. The lower lung tissue is thus more compressed than the upper lungs. As a result, the air we breathe naturally moves into the open alveoli of the upper lungs. Without taking a good, deep breath, we do not increase the airflow to blood in the lower lungs. By reversing, blood flows through well-ventilated upper lobes for more efficient oxygen-blood exchange and healthier lung tissue, oxygen consumption, and blood flow (Jevning et al., 1983).

When the headstand is done properly, it helps to properly align the spine, improve posture, facilitate breathing and reduce muscle tension. The inversion rests on the lungs, which feel refreshed. The vital capacity increases when the lungs learn to breathe against the strain on the bodily organs resting on them (Raman, 2004).

digestive system

Increase heat and improve digestion. Headstand increases the gastric fire and generates heat in the body. Tones and cleanses the digestive organisms. The weight of the abdominal organs on the diaphragm promotes a deep breathing that massages the internal organs very much. By reversing gravity on the organs, especially the gut, they can be cleared by releasing blocked blood in the jejunum and large intestine. Fresh warm blood invigorates the cells and eliminates problems of the liver, kidneys, stomach, intestine and reproductive system (Raman, 2004).

Blockage eliminated. The change of posture peristaltic contractions and helps a good elimination. Constipation is eliminated as long as the water and fiber content of the diet is normal (Raman, 2004).