Sirsasana, usually called by the name of Headstand, is often regarded as a king among all the other asanas because of numerous benefits it provides for both body and mind. In this inversion pose, a person rests on the crown of the head with forearms and hands as support; the legs extend upwards towards the sky and are thus positioned above the head.
How to Do It:
- Start from kneeling position on mat and put your forearms on the floor in front of you.
- Weave your fingers together and lie on your head, making a stable “tripod” with your hands and head.
- Pressure your hips and straighten your legs, under your toes, until your hips are vertically above your shoulders.
- Engage your core and peel your legs off the ground at the very start when moving them towards the ceiling.
- Keep the steady position between your hands or to your toes and don’t let your head go down, but rather keep a straight line from head to heels.
- Breathe for a few moments, then gradually add duration to your pose with your strength and comfort level growing.
- To exit the pose, lower the legs slowly back down with the support of your hands and then lower yourself to a kneeling position.
Benefits:
- Strengthening: Sirsasana helps in strengthening the upper part of your body, particularly the shoulders, arms, and core muscles, bringing the overall stability and posture to shore up.
- Improved Circulation: In addition to being an inversion pose, the Sirsasana pose stimulates blood circulation, hence delivering vital nutrients to the brain and the upper part of the body. As a result, the body is rejuvenated and the symptoms of fatigue and stress are better managed.
- Enhanced Focus and Concentration: Maintaining the Headstand is an act of intense concentration and meditation, and this helps develop the mind’s power and overall mental agility.
- Relief from Stress and Anxiety: The global effect of Sirsasana is it can relieve stress, depression, and anxiety by creating a serene atmosphere and feeling of relaxation within you.
- Boosted Immune System: Positioning like headstand does the same thing and stimulates lymphatic system, which is a very important part of immune function, thus removing toxins and waste products from the body.
Contraindications:
- Neck or Spinal Injuries: Persons having neck or back injuries need to skip Headstand or they should devise safety modifications if they are under proper guidance of an experienced trainer.
- High Blood Pressure: Head and the neck area are compressed while doing sirsasana, so individuals with high blood pressure should exercise with caution or do not try inverted positions (Sirsasana).
- Eye Conditions: The sufferers of glaucoma and other eye disorders should abstain from inversions like Headstand as the extra pressure in the head raises their eye condition problems.
- Menstruation: Women should refrain from practicing headstand while having their period since it could cause a disruption of the natural flow of blood and energy in the body.
As in all poses of yoga one has to be attentive and has to be mindful of your limits. If you’re just a beginner at Headstand or have any kind of concerns or medical conditions, it’s highly advised that you first seek advice from a competent yoga instructor before trying the pose.