‘Sirsha’
means ‘head’ and ‘asana’ means ‘posture’, so Sirsasana is
an asana that is done on the head.
Pronounced as: Shir-sa-asa-na
The Sirsasana or
Headstand Pose is called the king of all asanas as
it is a pose that involves balance on the head/crown. This is an advanced
yoga asana that must only be attempted under the
guidance of a yoga instructor. This asana is very popular due to its multiple
health benefits. It speeds up the blood circulation and ensures that the brain
receives sufficient, well-oxygenated blood.
How to do Sirsasana:
1.
Sit in Vajrasana, and bend forward with folded forearms
resting on the ground with interlocked fingers.
2.
The head and the hands are on the floor and form a
triangle.
3.
Place the crown of the head between the interlocked
fingers.
4.
Slowly, balance the head on the fingers.
5.
Lift the knees and glutes off the floor and straighten
them.
6.
Slowly walk the feet towards the trunk.
7.
Now, prepare to lift yourself off the floor - bend the
knees, keeping the heels near the buttocks, and slowly straighten the hips so
that the thighs are perpendicular to the floor.
8.
Slowly straighten the knees and the calves till the entire
body is vertical – one straight line with the feet relaxed.
9.
Balance the body and maintain this position for a few
seconds or as long as you are comfortable. Advanced yoga practitioners may
start off with a minute and then work their way to at least five minutes.
10.
Focus your attention on the breath, and the head region.
11.
While coming back, follow the steps in reverse order.
12.
Slowly, fold the legs and bring the thighs back to the
perpendicular position.
13.
Slowly, drop the legs to the ground.
14.
To regain balance from the inverted position, sit in Shishuasana (Child Pose) for some
time.
15.
Release the hand position, and sit in Vajrasana.
16.
Rest for a few minutes in Savasana (Corpse
Pose).
Important
points for beginners:
If you have just started
doing yoga, it is imperative that you take note of these tips:
·
Ensure you have a trained yoga teacher near
you when you perform the Sirsasana.
·
Balancing postures are best done near a wall
or support for stability. Again, the best security is a yoga instructor.
·
Keep comfortable support for your head – a
cushion or a blanket.
·
After Step 5 above, lift your legs off the
floor one by one. Also, descend similarly - one leg at a time.
·
Maintain the pose for a few seconds only at
first, and slowly build your stamina and work your way up, keeping your comfort
level in mind.
Benefits
of Sirsasana:
·
Strengthens the muscles of the neck and
shoulder, abdomen, and spine
·
Relieves headaches
·
Helps treat vertigo
·
Contributes to overcoming problems related to
kidneys, liver, stomach, intestine, and the reproductive system
·
Helps in circulating blood to the scalp, and
thus helps in preventing hair loss, greying of hair, and baldness
·
Helps in the functioning of the pituitary
gland, which supports the functioning of all the endocrine glands
·
Induces relaxation and fights stress
·
Increases the vitality of the body
·
Deepens and calms the breath. According to
a study, slow breathing
techniques are associated with increased activity in the brain as well as
psychological benefits such as vigor, alertness, and relaxation.
Precautions
·
Learn this asana under
the guidance of an instructor. Only practice on your own when your instructor
gives the go-ahead.
·
Have patience and take it slowly. Mastering
this asana takes time.
·
Ensure that you perform it close to a wall
for stability especially if you are a beginner or have just started doing it.
·
Always be mindful of the placement of your
neck.
·
Avoid doing this during menstrual cycles.
·
The entire weight of your body is
supported by the muscles in the hands, neck, and shoulders. If you have
spondylitis, please speak to your yoga instructor before starting this asana.
·
People with heart conditions,
vertigo, and high blood pressure also need to be cautious.
·
Also, do not hold your breath
while you perform yoga asanas.
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