Effects of holding the banana tree pose for too long
Fitness trainer Allan Thomas, owner of the Zealbox gym chain in Powai (Mumbai, India) - said that holding the headstand position for too long can increase pressure on the neck, causing dizziness and muscle fatigue.
It can also put undue stress on the cervical spine, leading to discomfort or injury.
If you are planning to practice the headstand pose, here are some important things to keep in mind:
Pressure on the neck and spine: The headstand puts direct pressure on the neck and spine. Holding this position for too long can lead to neck pain, muscle strain, and even injury if not done correctly. This pressure can damage the cervical discs or spinal joints.
Increased pressure on the eyes and head: This position causes blood to tend to rush to the head and eyes, causing increased pressure in the eyeball, especially for people with eye problems (such as glaucoma).
Blood pressure problems: Holding the headstand pose for long periods of time can change blood pressure, leading to dizziness, headaches or even fainting due to sudden changes in blood circulation and blood pressure.
Stress on muscles and joints: This pose requires balance and strength from the shoulders, arms, and core. If held for too long, these muscles can become strained, leading to fatigue and pain. The shoulder and elbow joints can also be stressed.
Difficulty in breathing: body may have difficulty breathing deeply and evenly, due to the gravity acting on the chest and abdomen. This causes a feeling of shortness of breath or lack of oxygen, especially when holding the headstand position for a long time.
Increased risk of injury: If you lose your balance in this position, falling can cause serious injuries, especially to the head, neck, and shoulders.
Ideal time to hold the banana tree pose
Yoga instructor Manushreya Sharma (India) - said that if you feel tired in your arms, back or neck while in the headstand position, you should stop practicing. Gradually, with practice, you will be able to hold the pose for longer with stability.
Fitness trainer Allan Thomas recommends that beginners hold the handstand for 10 to 15 seconds and gradually increase to one to two minutes over time.
Things to avoid
According to fitness trainers, you should listen to your body and avoid pushing yourself past your limits. If you want to continue improving your handstand, it is important to strengthen your neck and arms through some stability exercises and light resistance training.
