CHENNAI: Sirsasan is the headstand pose. Salamba means with support. Sirsa means head. This is an advanced pose and must only be tried by those who have mastered Sarvangasan.
STEPS
Kneel down in front of a folded blanket. Bend forward and place your elbows shoulder width apart, interlock your fingers, next allow both the little fingers to rest on the floor so they don’t overlap each other. Keep the fingers taut throughout the pose (except if you fall down from the headstand, that’s when fingers should be limp and knees flexed to avoid injury.
Falling is not a big deal every student falls during early practice). Do not let your palms cup. Next place the crown of your head on the blanket and the back of your head firmly touching the interlocked fingers. Lift your knees off the floor by walking the toes towards the body as shown last week. The pelvis should be directly above the shoulders. You may either bring your knees toward the stomach (Method 1). For intermediate Yoga practitioners take the legs up straight from a perpendicular position to a vertical position to a complete headstand (advanced method).
Method 1
Exhale and lift/swing both your feet simultaneously off the floor, first tuck the knees close to the stomach. At the next exhalation bring the thighs parallel to the floor by moving the knees away from the stomach next take the knees towards the ceiling with your calves close to the thighs. Finally stretch the legs and move the calves and feet towards the ceiling. The entire body should be perpendicular to the floor. Hold the headstand for a minute or less as comfortable and then flex the knees, exhale and come down in reverse order. If done correctly you will not feel the weight on the elbows and your face will not be flushed and the eyes will not be blood shot.
IMPORTANT TIP
Beginners must try this pose under supervision or have a friend to assist you against a wall. The spine should not slouch against the wall as it will make the stomach protrude and the pose faulty.
BENEFITS:
This is the king of asans, good for the brain, nervous system and organs of balance. Blood flow to the brain cells, the pituitary and pineal glands increases. This pose improves your memory, vitality, energy levels, immunity, lungpower, digestion even your haemoglobin. It is said to also improve the power of discrimination and clarity.
CONTRAINDICATIONS
Do not try this pose if you suffer from high or low blood pressure. Take doctor’s approval before trying it. Do advanced yoga only under a teacher’s supervision.
(The author is a yoga and fitness trainer. She teaches Yoga at Sri Aurobindo Society, Bengaluru)