Featured Asana

SIRSASANA - Headstand
by Mugs

• Sirsasana - Headstand "Sirsa" means head, "asana" means pose, in sanskrit. This pose is one of the most important asanas, and is often referred to as the "King" of all asanas. Preparation before doing this asana is important. First, you need to have strong abdominal muscles so you have control while you raise your legs overhead. This can be accomplished by doing slow leg raises or core strength exercises on a regular basis. Short hamstrings will also limit your ability to raise your legs smoothly overheat, since their tightness inhibits the ability to walk your feet in close to your head. Leg raises will also help with lengthening your hamstrings, as will Janu Sirsasana and Paschimottanasana. Finally, you need to have upper body strength BEFORE you attempt this pose. Below is the Dolphin pushup (½ head stand or ardha-sirsasana), an exercise to help you establish your upper body strength in the areas needed for the Headstand.

  

  Half-Headstand or Dolphin (Ardha-Sirsasana) for Upper Body Strength

  • Kneeling down in Table Top Pose (see Fig 1), rest the elbows on your mat in front of you. Measure the distance between the elbows by placing the left hand around the right elbow, and the right hand around the left elbow. This ensures they are no more than shoulder-width apart.
  • Now, keeping the elbows firmly in place, interlock the fingers together so you form a triangular base with the forearms. This is the base for your headstand.
  • While kneeling on your mat, begin to lean forward into your forearms and exhale the chin down to the floor in front of your hands. Press firmly into your forearms and inhale back. Repeat slowly 10 times.
  • If you have the strength, you can do the push up from your toes (see Fig 2). Tuck the toes under and lift up the knees so the legs are extended as in Down Dog Pose. Exhale the chin to the floor in front of the hands, and press firmly into the forearms as you inhale back up.
  • Repeat 10 times if possible, or alternate doing some push ups from the knees and some from the toes until you are able to do all 10 repetitions from the Down Dog Pose.
  • For more challenge if desired, raise the right leg a few inches off the floor while in Down Dog Pose (see Fig 3), then exhale the chin to the floor in front of the hands, and press firmly into the forearms as you inhale back up. Repeat 5 times with the right leg raised, then 5 times more with the left leg raised.

  Headstand (Sirsasana)

  • Kneeling down in Table Top Pose (hands and knees on the floor), rest the elbows on your mat in front of you. Measure the distance between the elbows by placing the left hand around the right elbow, and the right hand around the left elbow. This ensures they are no more than shoulder-width apart.
  • Now, keeping the elbows firmly in place, interlock the fingers together so you form a triangular base with the forearms. This is the base for your headstand. Do not let the elbows drift apart or you will lose the triangular foundation for your headstand.
  • Place the very top of your head on the floor in between the interlocked fingers, with wrists firm and strong.
  • Tuck your toes under and walk your feet in as close as you can to your chest without rounding your back. (Note: if you have tight hamstrings or hips, your back will begin to round). Press your forearms into the mat to take the weight off your head. Only about 1/3 of your body weight is on the head, and 2/3 of the weight is on the forearms.

  This is a good place to practice just getting familiar with being upside down and how your body responds to it. Notice the affects on your heart beat, your neck, head, arms, etc. Explore your upper body strength, pressing into the forearms and taking the weight off the head.

  • Once you have the ability to walk the toes in to the chest, with hips over the shoulders and a straight back, then engage the abdominal muscles and slowly lift the toes off the floor, tucking the knees into the chest and heels towards the buttocks. (This is where strong abdominal muscles come in).
  • Once you have balance at this stage of the pose, keep the heels towards the buttocks while your raise the knees up towards the ceiling so they are directly above the hips and shoulders.
  • Once you have balance at this stage of the pose, raise your feet up towards the ceiling so they are directly above the knees, hips and shoulders.
  • Press the forearms down into the mat so there is little weight on the head. This is important so the neck and spine do not compress.
  • Hold for a minute, working up to five minutes. Then try to come down with control in the same manner as you went up (bend the knees bringing the heels to the buttocks, lower the knees to the chest, lower the feet to the floor.
  • Rest in pranatasana (Child's pose) for a moment, then move into savasana to give the body time to equalize after the inversion and enjoy!
  • Chakra Concentration: Sahasrara or Ajna

  Remember: Always work within your own capacity. Never move into pain. Enjoy the pose and listen to your body. This is your greatest protection for preventing injury.

  Caution:
  

  • Do not do if you have heart concerns, palpitations or high blood pressure.
  • Do not do if you have glaucoma, detached retina, conjunctivitis, or other eye disorders that are aggravated by pressure.
  • Do not do if you have trouble with the vertebrae in the cervical region, displaced discs, a weak neck, or if you are quite overweight.
  • Do not do during pregnancy or during menstruation.
  • Not recommended for people with brain disease or injury.
  • If, while in the pose, you feel like yawning, sneezing, or coughing, come down immediately before doing so
  • Young children do not have the bone structure to perform this pose, therefore it is not recommended for them.

  Benefits:

  • The effect that this pose has on the glands, nervous system, and brain rejuvenates the entire body.
  • A reversal of the usual pull of gravity results in the blood to be drawn away from the feet and ankles, giving a rest to the veins in the legs, which is good for varicose veins.
  • The inversion relieves the effects of hemorrhoids and prolapsed abdominal organs, and is helpful for the health of the uterus and ovaries.
  • Blood easily flows to the neck, face and brain, nourishing them and giving the heart a rest. Extra nourishment is carried to the lungs, ears, eyes, nose and throat, as well as the thyroid, parathyroid and pituitary glands.
  • Spinal nerves are nourished, and abdominal pressure is reduced, which is very beneficial for women.
  • When done properly, the muscles of the back, abdomen, shoulders and neck are strengthened.
  • A sense of balance, poise and muscle control is achieved.

  Sources of information: Light on Yoga by BKS Iyengar, IYTA Handbook of 84 Traditional Asanas, The Complete Yoga Book by James Hewitt.

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