Sirsasana (How to do & benefits)

Healthy tips

The king of yoga asanas (Sirsasana):

‘Sirsha’ means ‘head’ and ‘asana’ means ‘posture’, so Sirsasana was done on was with with full consciousness.

Pronounced as: Shir-sa-asa-na

The Sirsasana or Headstand Pose is called the king of all asanas as it is a pose that involves balance on the head/crown. This is an advanced yoga asana that must only be attempted under the guidance of a yoga instructor. This asana is very popular because it has many benefits. It speeds up the blood circulation and ensures that the brain receives sufficient, well-oxygenated blood.

How to do Sirsasana:

1. Sit in Vajrasana, and bend forward with folded forearms resting on the ground with interlocked fingers.
2. The head and the hands are on the floor and form a triangle.
3. Place the crown of the head between the interlocked fingers.
4. Slowly, balance the head on the fingers.
5. Lift the knees and glutes off the floor and straighten them.
6. Slowly walk the feet towards the trunk.
7. Now, prepare to lift yourself off the floor - bend the knees, keeping the heels near the buttocks, and slowly straighten the hips so that the thighs are perpendicular to the floor.
8. Slowly straighten the knees and the calves till the entire body is vertical – one straight line with the feet relaxed.
9. Balance the body and maintain this position for a few seconds or as long as you are comfortable. Advanced yoga practitioners may start off with a minute and then work their way to at least five minutes. 
10. Focus your attention on the breath, and the head region.
11. While coming back, follow the steps in reverse order.
12. Slowly, fold the legs and bring the thighs back to the perpendicular position.
13. Slowly, drop the legs to the ground.
14. To regain balance from the inverted position, sit in child pose for some time. 
15. Release the hand position, and sit in Vajrasana. 
16. Rest for a few minutes in savasana(Corpse Pose).
    
    
    
    
    

Important points for beginners:

If you have just started doing yoga, it is imperative that you take note of these tips: 

• 1.Ensure that you are performing this yoga under the guidance of trained yoga instructor.
• 2.For balancing the posture you can take the support of wall or you can take help of your yoga teacher.
• 3.Keep comfortable support for your head – a cushion or a blanket.
• 4.After Step 5 above, lift your legs off the floor one by one. Also, descend similarly - one leg at a time. 
• 5.Maintain the pose for a few seconds only at first, and slowly build your stamina and work your way up, keeping your comfort level in mind.

Benefits of Sirsasana:

• 1.Strengthens the muscles of the neck and shoulder, abdomen, and spine
• 2.Relieves headaches
• 3.Helps treat vertigo
• 4.Contributes to overcoming problems related to kidneys, liver, stomach, intestine, and the reproductive system
• 5.Helps in circulating blood to the scalp, and thus helps in preventing hair loss, greying of hair, and baldness
• 6.Helps in the functioning of the pituitary gland, which supports the functioning of all the endocrine glands
• 7.Induces relaxation and fights stress
• 8.Increases the vitality of the body
• 9.Deepens and calms the breath. According to a study slow breathing techniques are associated with increased activity in the brain as well as psychological benefits such as vigor, alertness, and relaxation.

Precautions

• 1.Learn this asana under the guidance of an instructor. Only practice on your own when your instructor gives the go-ahead.
• 2.Have patience and take it slowly. Mastering this asana takes time. 
• 3.Ensure that you perform it close to a wall for stability especially if you are a beginner or have just started doing it.
• 4.Always be mindful of the placement of your neck.
• 5.Avoid doing this during menstrual cycles.
• 6.The entire weight of your body is supported by the muscles in the hands, neck, and shoulders. If you have spondylitis, please speak to your yoga instructor before starting this asana.
• 7.People with heart conditions, vertigo, and high blood pressure also need to be cautious.   
• 8.Also, do not hold your breath while you perform yoga asanas.

Yoga is a continuous process. So keep practicing! The deeper you go into your yoga practice, the more profound are its positive effects. Enjoy practicing Sirsasana and reap the benefits!

Yoga brings several health benefits that develop the body and mind, but is not a substitute for medicine. Do learn the asanas under the supervision of a trained  teacher, after consulting a doctor if you have a medical condition. 

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