What happens to your body when you do headstands for too long?

What is the ideal time to hold a headstand?

Certified yoga instructor Manushreya Sharma said that any yoga posture including a headstand can be held for any amount of time as long as it is steady and comfortable and no excess effort is used to stay in the posture. “If your arms, back, or neck start to get tired during a headstand, it is advised to safely come out of the pose. Gradually, with practice, one will be able to hold the pose longer in a steady manner.”

Thomas suggested that beginners should start with holding headstands for 10-15 seconds and then gradually progress to one to two minutes.

If you’re doing headstands against the wall, you can take some pressure off your body, which may allow you to hold the position a bit longer. However, even with wall support, he suggested limiting your time to avoid strain.

Alaya F’s headstand scorpion pose (Source: Alaya F/Instagram Stories)

What to avoid

“Always listen to your body and avoid pushing past discomfort. And, if you’re looking to continue progressing in your headstand journey, it’s crucial to strengthen your neck with some isometric holds and light resistance work,” Thomas said.

Thomas also shared a couple of exercises to help improve your neck strength, and also to make your headstands more controlled and safe.

Isometric Neck Holds: Press your forehead against your palms and hold for 10-15 seconds. Repeat by pressing the back and sides of your head against resistance.

Neck Bridges: Lie on your back, bridge up, and support yourself on your feet and head. Hold briefly, then lower slowly.

Resistance Band Neck Flexion/Extension: Wrap a resistance band around your head and anchor it in front or behind. Slowly push against the band to strengthen your neck muscles.

Chin Tucks: Sit or stand upright, gently tuck your chin to your chest, and hold for a few seconds.

Thomas recommended following up with a counterpose, such as the child’s pose, to relieve pressure on the neck and spine.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.