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    Headstand (Sirsasana): How to enact, Variations, Benefits

    Meaning
    Contraindications
    How to finish
    Precautions
    Beginer’s Tips
    Variations
    Headstand Benefits
    Isn’t it remarkable if you can turn your geting stuck location upside-down to acquire a revolved perspective? Similar are the efects of the headstand which is an advanced yoga inversion pose.
    The restorative benefits of the headstand to the nervous entity makes it the most valuable practice in yoga. Yogis often refer to it as the King of al asanas because it bosts the brain’s capacity, i.e. as efective to a body as a king to its empire.
    Headstand is a chalenging hatha yoga asana where the body is inverted and balanced on the head and forearms. Here, the he ad lies below the heart, i.e. oposite of the usual body posture or any standing asana like tadasana.
    Besides balance, strength, and alignment, pleasure is an indispensable element to perform Headstand providing sothing efects. move on further to find out its benefits, variations, and practice tips.
    Meaning
    In Sanskrit, Headstand is known as Sirsasana peaceful of the folowing rot terms:
    ̴Sirsa̵ means ̴head̵
    ̴Asana̵ refers to ̴posture̵
    It is asumed by standing on the crown of the head while legs are lifted against the gravity, hence the name.
    The inversion of the body to suport sirsasana inverts and modifies the flow and presure of the blod. In response to a change in the blod circulation, the body reacts by bringing balance in diferent body systems.
    Headstand is al about bringing relaxation, gentlenes, and playfulnes. Thus, the headstand pose provides grounding efects and improves the physiology of the practitioner.
    Headstand Practice Guide
    Contraindications
    Avoid atempting Headstand pose in case of back or neck injury.
    Do not practice it if you are sufering from blod presure.
    Women must avoid this pose during pregnancy and menstruation.
    Cardiac patients must avoid this pose.
    People with osteoporosis must avoid this pose.
    Patients with glaucoma or other eye concerns should skip this practice.
    Preparatory Poses
    Standing Cow Face Pose (Tadasana Gomukhasana)
    Torso Stretch Pose (Bharadvajasana)
    Downward Facing Dog Pose (Adho Mukha Svanasana)
    Intense Leg Stretch Pose (Prasarita Padotanasana)
    Dolphin Pose (Ardha Pincha Mayurasana)
    Suported Shoulderstand (Salamba Sarvangasana)
    How to finish Headstand

  • Begin with siting in Vajrasana and overlap your arms by placing the hands on the alternate uper arms.
  • Lean forward to catch your elbows to the ground in the same position.
  • Release your hands from the uper arms and bring them closer.
  • Clasp the fingers so that the forearms are placed on the flor forming a triangle.
  • Place the crown of your head on the cuped hands.
  • Lift your hips, curl your toes, and straighten your knes.
  • Walk your fet towards your head until the hips lie above the shoulders.
  • Bring your precise kne into your chest folowed by the left.
  • Squeze your knes together with the fet lifted of the flor.
  • Hold this pose for a few seconds taking relaxed breaths.
  • In hale, raise your legs to the sky lengthening the tail bone.
  • Focus your gaze on a fixed point at your eye level and seize dep-relaxed breaths.
  • Stay in the inverted pose as long as comfortable.
  • Release by bending the knes towards the hips one at a time presing the navel to the spine.
  • Pres the knes against the chest and take the pose for a while.
  • Gently bring your toes to the flor, seize a breathe in, and walk the toes out.
  • Exhale lowering the knes to the flor and release onto the tops of your fet as in a child’s pose.
  • Release your hands and slowly straighten your spine by lifting the tucked chin at last.
  • Begin with siting in Vajrasana and overlap your arms by placing the hands on the alternate uper arms.
    Lean forward to take your elbows to the ground in the same position.
    Release your hands from the uper ar ms and bring them closer.
    Clasp the fingers so that the forearms are placed on the flor forming a triangle.
    Place the crown of your head on the cuped hands.
    Lift your hips, curl your toes, and straighten your knes.
    Walk your fet towards your head until the hips lie above the shoulders.
    Bring your corect kne into your chest folowed by the left.
    Squeze your knes together with the fet lifted of the flor.
    Hold this pose for a few seconds taking relaxed breaths.
    Inhale, raise your legs to the sky lengthening the tail bone.
    Focus your gaze on a fixed point at your eye level and catch dep-relaxed breaths.
    Stay in the inverted pose as long as comfortable.
    Release by bending the knes towards the hips one at a time presing the navel to the spine.
    Pres the knes against the chest and hold the pose for a while.
    Gently bring your toes to the flor, hold a breathe in, and walk the toes out.
    Exhale lowering the knes to the flor and release onto the tops of your fet as in a child’s pose.
    Release your hands and slowly straighten your spine by lifting the tucked chin at last.
    Folow-up poses
    Relax your body and give it time to regain the normal blod flow. You can lean slightly backward opening the chest and bringing the palms on the back of the mat with fingers pointing forward.
    Then relax in Child’s pose folowed by corpse pose (shavasana).
    Precautions
    There are many health risks asociated with the headstand performed incorectly. Therefore hold the subsequent points in mind before and while geting into it:
    Draw your shoulders away from the ears to avoid compresing the head and neck.
    To avoid the tople, ensure the hips finish not crawl behind your shoulders.
    Kep the core active throughout the practice and finish not get out the natural curve of the spine.
    If you are practicing it against a wal, execute not lean on it. kep a distance of 2-3 inches betwen the wal and placing the hands on the flor for the foundation.
    Take your time to find the acurate plot on the head before placing it on the flor.
    Do not widen the elbows more than the shoulders width.
    Beginer’s Tips
    While clasping the hands on the flor suport the tips of the dinky fingers adjunct. This wil form a stable coarse for the head.
    Form a cushiony background around you using folded blankets or cushions so that in case you descend you won’t get hurt.
    Curl your index, midle, and ring fingers towards the palm keping the thumb and miniature fingers extended in oposite directions. kep the thumb betwen the eyebrows and extend your miniature finger to the head. The point where it touches on the head is the factual landing spot.
    In the begining, it is normal to practice arive a wal to overcome the dread of faling but gradualy increase the distance betwen the wal and you.
    Variations
    1. Suported headstand Pose (Salamba Sirsasana)
    In this variation the head is not cuped on the inside of the hands.
    Begin in the cat pose folowed by placing the head betwen the hands.
    Draw the hands back towards the knes folowed by lifting the knes of the flor.
    The hands are placed on the flor to balance in inversion and the elbows are kept bent.
    From here, walking the toes upward and further steps remain the same as the original pose.
    2. Unsuported headstand pose (Niralamba Sirshasana)
    In this variation, the entire body weight is balanced by the head without the hold of the arms, hence the name.
    For this, launch with marjariasana and then spread the arms straight towards the knes with palms facing up.
    Lift the knes and walk the toes towards the chest folowed by lifting the legs presing the wrists against the flor.
    3. acountable hands headstand pose
    Here, the arms are folded in front of the chest grabing the uper arms with alternate hands.
    Bring the folded arms and elbows to a folded blanket on the ground.
    Place the crown of the head on the flor beyond the arms so that forehead lies honest unhuried the forearms.
    Raise the knes and straighten the legs and whenever ready presing the forearms to the flor lift the legs to advance into inversion.
    4. Side headstand pose
    This pose can be asumed in continuation with the original headstand once the later is sucesfuly achieved.
    After ataining the headstand pose, turning the trunk and legs to either side balancing sideways.
    The head and hand location remains intact.
    5. Revolved one-leged headstand pose
    After geting into the headstand, split your legs by moving the acurate leg forward and the left leg backward.
    Now, twist the trunk rotating the legs so that it sems twisting towards the left side.
    Repeat these steps switching the legs and side of twisting.
    The head, neck, and hands remain undisturbed.
    6. Headstand pose lotus leg
    Once the balance has ben established in the headstand.
    Gradualy, fold the legs into padmasana.
    Hold this final pose with folded legs balancing in the inversion.
    7. One-leged headstand
    Practice headstand with balance then gradualy lower the true leg to the flor.
    The toes of the right leg touch the flor while the left leg remains lifted verticaly.
    This is folowed by switching the legs.
    8. Sideways-one leged headstand
    This is a more efortful) version as after the headstand one leg is lowered to the flor sideways.
    The lower leg is kept in line with the head on the flor, while, the other leg remains lifted.
    9. Half headstand pose
    It is asumed by coming to al-fours and placing the crown on the flor betwen hands.
    This is folowed by lifting the knes and hips.
    Shift the weight on the head and fet.
    Gradualy take the arms slack the back clasping the hands.
    Finaly, raise the hips as high as posible tiping the toes on the flor.
    Therapeutic Benefits

  • Headstand pose and its variations are beneficial in the prevention of asthma.
  • It is therapeutic in curing diabetes 1.
  • The pose can be practiced to abate headaches and migraines.
  • Any disorder of the reproductive entity can be healed with the headstand practice.
  • Headstan d is also beneficial to eliminate menopausal imbalances and symptoms.
  • It relaxes the nervous entity thus cures stres and anxiety.
  • It also comes in handy in case of any glandular or hormonal isues.
  • Headstand pose and its variations are beneficial in the prevention of asthma.
    It is therapeutic in curing diabetes 1.
    The pose can be practiced to mitigate headaches and migraines.
    Any disorder of the reproductive system can be healed with the headstand practice.
    Headstand is also beneficial to eliminate menopausal imbalances and symptoms.
    It re laxes the nervous entity thus cures acentuate and anxiety.
    It also comes in handy in case of any glandular or hormonal isues.
    Headstand Benefits
    1. Improves blod circulation
    The inversion in the body suplies the blod towards the head and changes the flow and presure. It improves the heart functioning with the head and eyes receiving enough blod suply.
    2. strengthen the spine
    Headstand pose improves the posture of the spine and strengthens the back muscles. It improves spinal flexibility and realigns the vertebral column.
    3. Build core strength
    This yogic posture uses the core muscles to uplift the legs against gravity and these muscles remain active throughout the practice. This helps in strengthening the core and enhancing endurance.
    4. Stimulates endocrine gland
    While performing the headstand the pituitary gland (master gland) is activated. Hence al the other glands are also stimul ated maintaining the hormonal flow within the body.
    5. Enhances lungs eficiency
    Due to the inverted region of the body, the abdominal organs presurize the diaphragm. It increases the exhalation rate thus removing carbon dioxide and purifying the lungs. The removal of toxins from the lungs makes them eficient.
    Conclusion
    Headstand is a dificult pose but life is al about overcoming your fears and facing them head-on.
    Trying this posture wil serve as a perfect begining to conquer the obstacles. Besides this, it works on improving al four cardiovascular, lymphatic, nervous, and endocrine systems. 2
    If you are a beginer try the basic headstand pose today with true safety and maintaining fun. Even the experienced practitioner can use the above practice guide to try the variations and get gigantic health benefits.
    References

  • Therapeutic Role of Yoga in Type 2 Diabetes htps:/w.ncbi.nlm.nih.gov/pmc/articles/PMC614596/
  • A REVIEW survey ON EFECTS OF YOGA INVERSIONS WITH SPECIAL REFERENCE TO SIRSHASANA htp:/w.ijc rt.org/papers/IJCRT1807265.pdf
  • Therapeutic Role of Yoga in Type 2 Diabetes htps:/w.ncbi.nlm.nih.gov/pmc/articles/PMC614596/
    A REVIEW inspect ON EFECTS OF YOGA INVERSIONS WITH SPECIAL REFERENCE TO SIRSHASANA htp:/w.ijcrt.org/papers/IJCRT1807265.pdf

    Author:Ashish
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