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Posture:
Sirsha-asana
Translation: The
Sanskrit word sirsha means head. This
posture is the well-known headstand posture, and
perhaps second only to the padma-asana or
lotus posture, is widely identified with the
practice of Yoga.
Pronunciation: sir-shah-sa-na
Instruction:
1)Sit in a kneeling
position with the buttocks resting on the heels
of the feet.
2)Lean forward and
place the forearms on the floor in front while
keeping the elbows about shoulder distance
apart. Interlock the fingers of both hands.
3)Place the top of
the head flat on the floor with the back of the
head pressed against the inside of the
interlocked fingers.
4)Placing the tips
of the toes firmly on the floor while lifting
the heels, raise the knees off the floor.
5)Hold for the
duration of the held inhaled breath. When you
can't hold the breath comfortable any longer,
slowly exhale and return the back to the floor,
slide the legs out straight returning to the
shava-asana.
Comments:
The headstand or sirsha-asana is perhaps the
most well-known Yoga posture. Its benefits are
many and is fully deserving of all its
notoriety. Its physical and mental benefits
derive both from emphasis on balance and the
body's inverted position.
Before attempting the sirsha-asana beginners to
Yoga should wait until they have mastered some
of the more basic postures (such as the
sarvanga-asana,
dhanura-asana,
ugra-asana, etc.).
If you are attempting the headstand for the
first time and you are alone we recommend you
position yourself facing a wall with your knees
about three feet from the wall. If you should
lose your balance after lifting your legs you
can use the wall for support to return gently
from the posture.
The greatest physical benefits of the
sirsha-asana
are to the neck, spine and brain. Regular
practice of this posture adds suppleness to the
spine and increases the flow of blood to the
brain. It enhances poise and balance and
relieves stress and tension in the lower
portions of the body.
The benefits of sirsha-asana are not only
physical. The mental benefits are also
plentiful. You will find that daily practice of
the headstand enhances awareness, sharpens
attention and improves the memory.
Durations/Repetitions:
Hold the sirsha-asana for 15-30 seconds
when you first attempt it and increase the
duration gradually over a period of a few weeks.
As you skill increases you should hold it for as
long as you feel comfortable.
Cautions/Restrictions:
If you are new to Yoga we recommend that you
find a qualified instructor to teach you this
posture and monitor you performance. If you
attempting this alone position yourself in front
of a wall as mentioned above.
If you are suffering from high or low blood
pressure you should not attempt this posture.
The sirsha-asana should not be performed
by woman who are menstruating, as is the case
with all inverted postures (where the legs are
raise over the head).
Variations:
There are several variations to the
sirsha-asana
that you can try when you are comfortable with
the standard variation. First try spreading your
legs wide apart, carefully separating them very
slowly, while maintaining your balance, until
they are as far apart as is comfortable. Bring
your legs together before returning from the
posture. Next you can try placing the soles of
your feet together while steadily holding the
pose.
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