Bollywood celebrities and their fitness routines––complex yoga poses, impressive powerlifting or strength training that looks as tough as they say––have always inspired the common man. If you’ve been planning to spice up your workout routine with headbands, here are some important things to keep in mind so you don’t overdo it and end up causing more harm than good.
“Holding a headstand for a long time can increase neck pressure, cause dizziness, and cause muscle fatigue. It can also put excessive stress on the cervical spine and neck, which can lead to discomfort or injury,” said Allan Thomas, owner of Zealbox, Powai.
What is the right time to hold a headstand?
Certified yoga instructor Manushreya Sharma said that any yoga pose including headstand can be held at any time as long as it is stable and comfortable and no excessive effort is used to maintain the pose. “If your arms, back, or neck start to get tired while holding your head, it is advised to get out safely from where you are standing. Little by little, with practice, one will be able to hold the posture for a long time without moving.”
Thomas suggested that beginners should start by holding the headrests for 10-15 seconds and gradually progress to one to two minutes.
If you do hats facing the wallyou can take some of the stress off your body, which may allow you to hold the position for longer. However, even with the support of the wall, he suggested that you reduce your time to avoid difficulties.
Alaya F’s scorpion pose (Source: Alaya F/Instagram News)
What to avoid
“Always listen to your body and avoid pushing past discomfort. Also, if you are looking to continue you progress in your headstand journeyit’s important to strengthen your neck with some isometric grips and light resistance work,” says Thomas.
Thomas also shares a few exercises to help improve your neck strength, as well as making your head more manageable and safe.
Isometric Neck Hold: Press your forehead into your palms and hold for 10-15 seconds. Repeat by pressing the back and sides of your head against the resistance.
Neck Bridges: Lie on your back, bridge, and support yourself on your feet and head. Hold briefly, then lower slowly.
Resistance Band Neck Flexion/Extension: Wear a resistance band around your head and tighten it in the front or back. Gently push the strap to strengthen your neck muscles.
Chin Tucks: Sit or stand straight, bring your chin to your chest, and hold for a few seconds.
Thomas recommends following with a counterpose, such as child’s pose, to relieve pressure on the neck and spine.
REMEMBER: This article is based on information from the public domain and/or experts we spoke to. Always consult your doctor before starting any procedure.
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