Are you looking to add an extra challenge to your yoga practice?
If so, the supported headstand pose (sirsasana) might be just what you’re looking for. In this guide, we’ll show you how to do the pose safely and effectively. Let’s get started!
Name in Sanskrit: Sirsasana
- The pose quiets the cerebrum and eases pressure and reduces sadness.
- It energizes the pituitary and pineal organs.
- It fortifies the arms, legs, and spine.
- It fortifies the lungs.
- It tones the stomach organs.
- The pose enhances the absorption of food.
- It eases the manifestations of menopause.
- It is beneficial for various conditions, like asthma, barrenness, sleep deprivation, and sinusitis.
The following health issues should take cautions from the exercise:
- Back damage
- Cerebral pain
- Heart condition
- Neck damage
- Low pulse: Don’t begin practicing the pose.
- Pregnancy: If you are knowledgeable about this pose, you can keep on rehearsing it until late pregnancy. Don’t start practicing Sirsasana after you find our that you are pregnant.
- Sirsasana is viewed as a halfway to cutting edge pose. Try not to perform this pose without adequate related knowledge or except if you have the supervision of an accomplished instructor. A few schools of yoga prescribe doing Sirsasana before Sarvangasana, others the other way around. The guidance here accepts the previous arrangement.
HOW TO PRACTICE THIS ASANA
Utilize a collapsed cover or mat to cushion your head and lower arms. Stoop on the floor.
Ribbon your fingers together and set the lower arms on the floor, elbows at shoulder width. Roll the upper arms somewhat outward, yet press the internal wrists solidly into the floor.
Place the top of your head on the floor. In the event that you are simply starting to rehearse this pose, press the bases of your palms together and cuddle the back of your head against the fastened hands.
Experienced students can open their hands and place the back of the head away and into the palms.
Breathe in and lift your knees off the floor. Cautiously move your feet nearer to your elbows, heels raised. Effectively push through the head of the thighs, shaping to a “V.”
Press the shoulder bones over your back and lift them to the tailbone so the front body remains to a possible extent.
This should help keep the heaviness of the shoulders crumbling on your neck and head.
Breathe out and carry your feet from the floor. Take the two feet up at a time, regardless of whether it implies twisting your knees and jumping gently off the floor.
As the legs (or thighs, if your knees are twisted) ascent to perpendicular the floor, press the tailbone against the back of the pelvis.
Position the upper thighs in marginally, and effectively press the heels toward the roof (extending the knees straight in the event that you twisted them to come up).
The focal point of the curves ought to adjust over the focal point of the pelvis, which thusly ought to adjust over the crown of the head.
Press the external arms internal, and mollify the fingers. Keep on squeezing the shoulder bones against the back, augment them, and draw them toward the tailbone.
Keep the load equally adjusted on the two lower arms. It’s additionally fundamental that your tailbone keeps on lifting upward toward the heels.
When the backs of the legs are completely protracted through the heels, keep up that length and press up through the chunks of the big toes so the inward legs are marginally longer than the external.
Beginners should remain in supported headstand pose for 10 seconds. Slowly increase it to 5 to 10 seconds onto your each day or so until the point that you can easily hold the pose for 3 minutes.
At that point, proceed for 3 minutes every day for up to 14 days, until the point that you feel moderately great in the pose.
Again, progressively put 5 to 10 seconds onto your stay each day or so until the point when you can easily hold the pose for 5 minutes.
Contract an exhalation, without losing the lift of the shoulder bones. The two feet contact the floor at a time.
How to do Supported Headstand Pose (Sirsasana)
Beginners will take excessive weight onto the neck and head when coming into and leaving this pose, a possibly unsafe circumstance.
Get ready to do this pose as portrayed above. To come up, place your arms in position and lift your take marginally off the floor.
Switch to the wall bolstered position with the take off the floor, at that point bring down it daintily onto the floor.
Bolster 90 to 95 percent of your load on your shoulders and arms, regardless of whether it implies remaining for just a couple of moments.
Bit by bit, after sometime, take increasingly more weight onto your head, however continue gradually.
When you leave this pose, first lift your take off the floor, at that point cut your feet down.
In the end, you will have the capacity to keep your head on the floor while going best in class down.
MODIFICATIONS & PROPS
Stability in supported headstand pose is troublesome at first. Therefore, do the Sirsasana against a wall.
Bring the knuckles of the folded hands to the wall.
On the off chance that conceivable, do the pose toward the edge of a room, so the right-calculated dividers contact your shoulders, hips, and external heels.
Check the situation of the inward wrists in the pose. They will in general fall outward, moving the load onto the external lower arms.
Position the pinkies from the back of your head, and convey the inward wrists opposite to the floor.
As you firm the external upper arms internally, firm the wrists effectively into the floor.
A partner will help improve alignment during the pose.
Have your partner remain to the other side and examine “tourist spots” at the edge of your body: the external lower leg bone, the focal point of the hip, the focal point of the shoulder, and the ear gap.
These areas should all be in one line opposite to the floor.
One of the easiest supported headstand varieties is called Eka Pada Sirsasana (articulated ACHE-ah PAH-dah, eka = one, pada = foot or leg). Come into the pose. Balance out your left leg opposite to the floor.
Breathe out and bring down your right leg parallel to the floor without irritating the situation of the left. The external hip of the down leg (for this situation, the right) will in general sink toward the floor.
To address this, position the right leg outward, pushing its bone for sitting toward the left.
Position the two sitting bones close and turn (from the joint of the hip just) the right leg back to less notice.
Stay in the pose for 10 to 30 seconds, breathe in the right leg back to opposite, and rehash on the left for a similar timeframe.
Joanne Lipston is a certified Yin Yoga teacher in United States, passionate about the transformative power of this practice. With a dedication to promoting strength, flexibility, and mindfulness, Joanne creates an energetic and supportive environment in her classes.