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What is Salamba Sirsasana (Headstand)
The headstand is one of the most important yogic asanas.
The inversion in the final pose brings a rejuvenating supply of blood to the brain cells.
Regular practice of this asana widens your spiritual horizons.
It enhances clarity of thought, increases your concentration span, and sharpens memory.
This asana helps those who get mentally exhauste easily.
In Sanskrit, salamba means “supported” and sirsa translates as “head.”
Benefits of Salamba Sirsasana
- Builds stamina
- Alleviates insomnia
- Reduces the occurrence of heart palpitations
- Helps cure halitosis
- Strengthens the lungs
- Improves the function of the pituitary and pineal glands
- Increases the hemoglobin content in the blood
- Relieves the symptoms of colds, coughs, and tonsillitis
- Brings relief from digestive and eliminatory problems, when practiced in conjunction with salamba sarvangasana
Contraindications
- High blood pressure
- cervical spondylosis
- backache
- headache
- Migraine
- Low blood pressure
- Do this asana only once in a session and do not repeat it—your body should not be overworked
- Avoid this asana during menstruation
How to do Salamba Sirsasana – Step by Step Instructions
Step 1
- Kneel on the floor in Virasana.
- Clasp the inside of your left elbow with your right hand and the inside of your right elbow with your left hand.
- Now lean forward and place your elbows on the floor.
- Ensure that the distance between your elbows is not wider than the breadth of the shoulders.
- Release your hands and interlock your fingers to form a cup with your hands.
- Keep your fingers firmly locked, but not rigid.
- Place your joined hands on the floor.
Step 2
- Place the crown of your head on the floor, so that the back of the head touches your cupped palms.
- Check that only the crown is resting on the floor, not the forehead, or the back of the head.
- In the final pose, your weight must rest exactly on the center, not the back or front, otherwise, the pressure will fall on your neck or eyes, causing your spine to bend.
- Make sure that your little fingers touch the back of the head, but are not underneath it.
- Hold this position for a few seconds, breathing evenly.
Step 3
- Push up on the balls of your feet and straighten your knees.
- Keep your heels raised off the floor.
- To ensure that your torso is perpendicular to the floor, walk your feet toward your head, until the back of your body forms a vertical line from your head to the back of the waist.
Step 4
- Exhale, and bring your knees toward the chest.
- Then, press your toes down on the floor, and push your legs upward, off the floor.
- This action resembles a hop and gives you the thrust to raise your legs.
- Bring your heels close to your buttocks.
- BEGINNERS Practice this asana against a wall
Step 5
- Press your elbows to the floor and lift your shoulders up, away from the floor.
- Exhale, and gently swing your knees upward in a smooth arc, until both your thighs are parallel to the floor.
- In this position, the entire upper body, from the head to the waist and hips, should be perpendicular to the floor.
- Do not move your elbows until you come out of the final pose.
