Manfaat Posisi Headstand dan Cara Aman Melakukannya

Manfaat Posisi Headstand dan Cara Aman Melakukannya
Ilustrasi headstand. Credit: Freepik

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Bagi Anda yang menekuni olahraga yoga atau pilates tentu sudah tidak asing dengan gerakan headstand, yaitu gerakan di mana Anda berada dalam posisi terbalik, kepala berada di bawah dan kaki lurus ke atas. Posisi ini bukanlah pose yang mudah dilakukan untuk pemula. Sebenarnya, apa manfaat dari gerakan headstand ini dan bagaimana cara aman melakukannya?

 

Apa Itu Posisi Headstand?

Posisi headstand dalam yoga dikenal dengan istilah sirsasana. Pada posisi ini Anda akan menempatkan kepala di bawah jantung atau di lantai dan menggunakan tangan untuk membantu menyangga badan, sementara posisi kaki tegak lurus ke atas. Posisi headstand bukanlah posisi yang mudah dan diperlukan latihan terus-menerus agar Anda bisa mencapai posisi tersebut.

Saat melakukan gerakan headstand, posisi ini memerlukan kekuatan tubuh bagian atas dan core tubuh yang cukup agar Anda bisa menahan berat badan dalam kondisi kepala di bawah. Bila berhasil dilakukan, gerakan ini dapat meningkatkan kekuatan core, melatih otot bahu dan punggung atas, serta meningkatkan keseimbangan Anda. 

Posisi headstand sering disamakan dengan posisi handstand di mana Anda sama-sama berdiri dengan posisi kaki di atas beserta tangan dan kepala di bawah. Namun dalam headstand, Anda menyeimbangkan kepala dengan tangan sebagai penyokong dan kepala menyentuh lantai. Sedangkan pada posisi handstand, kepala tidak menyentuh lantai dan tangan menjadi sepenuhnya penyokong badan. Meskipun berbeda, namun kedua posisi ini melatih kelompok otot yang sama yaitu core tubuh, punggung, lengan dan bahu.

 

Baca Juga: Pose Yoga untuk Meringankan Nyeri Haid

 

Manfaat Posisi Headstand

Beberapa manfaat posisi headstand antara lain:

  • Menguatkan otot tubuh bagian atas dan core tubuh
  • Menyehatkan saluran cerna
  • Memperlancar aliran darah ke wajah 
  • Membantu meredakan stres dan menenangkan pikiran
  • Menstimulasi sistem limfatik
  • Meredakan gejala menopause
  • Mencegah sakit kepala
  • Meningkatkan kapasitas paru

Baca Juga: Panduan Berolahraga di Tengah Cuaca Panas Ekstrem

 

Cara Aman Melakukan Posisi Headstand

Posisi headstand atau sirsasana adalah posisi yang sulit. Posisi ini memerlukan kekuatan otot tubuh bagian atas yang cukup sehingga bisa berbahaya bila Anda tidak siap menyangga berat badan Anda dalam posisi terbalik. Pemula tidak disarankan untuk mencoba headstand.

Jika Anda ingin berlatih posisi ini sebaiknya lakukan dengan bantuan instruktur. Bila posisi ini masih menakutkan bagi Anda, Anda dapat mencoba berlatih di dinding. Saat pertama kali mencoba, Anda mungkin akan mengalami kegagalan dan jatuh karena tidak seimbang. Namun jika Anda tekun berlatih, Anda dapat menguasai posisi ini.

Beberapa gerakan latihan yang bisa Anda lakukan untuk mencoba posisi headstand yaitu:

  • Berlututlah di lantai dan posisikan diri Anda
  • Satukan kedua tangan Anda untuk membuat bentuk segitiga dengan lengan bawah Anda
  • Jalinkan jari-jemari dan buka telapak tangan Anda
  • Letakkan kedua ujung jari kelingking Anda agar bagian bawah tangan bisa lebih stabil
  • Tempatkan kepala Anda di antara tangan Anda, bagian puncak kepala harus berada di bawah, tidak terlalu jauh ke depan atau ke belakang
  • Angkat pinggul dan luruskan kaki Anda
  • Gerakkan kaki dengan hati-hati ke arah kepala hingga posisi pinggul sedekat mungkin dengan bahu
  • Angkat kaki secara perlahan ke atas dan coba luruskan

Anda mungkin gagal di percobaan pertama melakukan headstand. Selain karena keseimbangan dan kekuatan otot-otot belum terlatih, beberapa kesalahan yang sering terjadi saat headstand antara lain Anda melakukan gerakan menendang, tidak mendistribusikan berat badan dengan baik, dan bergerak terlalu cepat. Selama latihan, sebaiknya lakukan gerakan secara perlahan, tetap fokus dan atur napas Anda.

Untuk kembali dari posisi headstand, Anda dianjurkan untuk melakukannya secara perlahan. Tekuk lutut secara perlahan untuk mendekatkan pergelangan kaki ke pinggul, tekuk lutut mendekati dada, tahan posisi ini selama beberapa detik dan turunkan kaki secara perlahan ke lantai. Lepaskan ketegangan pada leher, bahu dan punggung lalu kembali ke posisi duduk. 

Headstand merupakan salah satu posisi yang sulit di gerakan yoga. Jika membutuhkan informasi seputar yoga, Anda bisa berkonsultasi pada instruktur yoga atau manfatakan fitur konsultasi yang tersedia pada aplikasi Ai Care. 

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr Hanifa Rahma
Last Updated : Selasa, 28 November 2023 | 14:12
Tags : aktivitas fisik yoga Pose Yoga headstand

Cronkleton, E. (202). How to Do a Headstand Safely: Follow These Steps. Available from: https://www.healthline.com/health/how-to-do-a-headstand-safely

Lawrenson, A. (2022). The Instagram Trend That Tones Your Arms (and Boosts Your Likes), Available from: https://www.byrdie.com/how-to-do-a-headstand

Butler, L (2022). 6 Benefits of Headstands in Yoga. Available from: https://www.livestrong.com/article/526688-benefits-of-headstands/

Pizer, A. (2021). How to Do a Headstand (Sirsasana) in Yoga. Available from: https://www.verywellfit.com/how-to-do-a-headstand-3567150

Winderl, A. (2022). How to Do a Headstand (Sirsasana), According to a Yoga Instructor, Available from: https://www.livestrong.com/article/13773494-how-to-do-headstand-sirsasana/

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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 9826
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new9.27msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 5128 and `categories`.`deleted_at` is null
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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        #12025-04-12 00:22:33GET/gaya-hidup/manfaat-posisi-headstand-dan-cara-aman-melakukannya21133101