Sirsasana ( Head Stand)

Sir: Head
Asana: Pose

Sirsasana or the head stand pose is the most important among inverted asanas. In Sanskrit the word ‘sirsha’ means ‘head’ and ‘asana’ means pose. Sirsasana is considered the king of all asanas and is usually done at the end of the yoga asana practices.

During Sirsasana, the entire body weight has to be borne by the muscles of the hand, neck and shoulders. Those suffering from spondylitis, slipped disk and other conditions of the neck and spine should avoid this asana. Also, people with vertigo, high blood pressure, blood impurities, thrombosis and other heart conditions should avoid this pose. Pregnant women should take special care and consult a physician before attempting this pose. Always consult a doctor or a qualified yoga instructor before taking up the practice of Sirsasana.

HOW TO DO SIRSASANA

1. Coming to your knees, make a triangle with your hands placing them flush with the wall.

Interlock your fingers together, palms open, and place your forearms down. Elbows should be the same distance as your shoulders. Keep this position with your arms no matter what.

2. Place the top of your head down on the yoga mat in between your hands.

Rock back and forth on the top of your head to get a feel for the position of your skull. Find the spot where the frontal and parietal sutures meet—it will feel flat and your neck will be in a neutral position.

3. Take some of the pressure off of your head and into your forearms, pulling your shoulders away from your ears.

Eventually you will be balancing on the top of your head, but most of the weight should be in the forearms, supported by your shoulders.

4. Slowly straighten the legs, coming onto the toes.

Maybe this is as far as you go. If you feel comfortable here, begin to walk your straight legs closer to your face until you feel your abs catch. Your hips will be over your shoulders.

5. Push more of the weight into your forearms and shoulders, and use your strong core to lift the toes away from the mat.

Bend your knees, bringing your heels to your seat. The knees will still be in towards the chest. Once you have successfully obtained balance here, begin to straighten at the hips, bringing your knees towards the sky. Then straighten the legs. Hold for 10-15 breaths.

To come out of the pose, bend the knees first, then bend at the hips, slowly coming down to the mat. Stay in Balasana or Child's Pose for 5 breaths before lifting the head.

   Benefits of Sirsasana

1. Sirsasana supplies an enriched oxygenated blood to the brain cells thus provide nourishment to the billions of brain cells.
2. It helps to rejuvenate, revitalize and increases the effectiveness of brain cells.
3. It induces calmness thus prevents headache and migraine.
4. It controls various types of glandular and nervous disorders related with pituitary glands.
5. The pose has a significant positive influence in relieving diabetes. It acts directly on the pituitary gland by improving the blood supply thus has been great help in combating diabetes.
6. It is extremely beneficial in combating sexual disorders such as prostrate problems hydrocele, leucorrhea, spermatorrhea, and all general menopausal and menstrual ailments.
7. It acts upon the thyroid gland and helps to balance the metabolic functions.
8. It improves the functions of the sensory organs by ensuring adequate supply of blood to these organs.
9. The conditions like myopia, astigmatism and catarrh and general bad hearing are found to be improved by regular practice of it.
10. It allows an oxygen rich flow of blood to the facial skin thus improves the facial complexion.
11. It is good to prevent hair fall, baldness and greying of hair by supplying enriched blood and nutrients to the scalp region.
12. People suffering from loss of sleep, memory and vitality have recovered by the regular practice of this asana.
13. It relieves from colds, coughs, tonsillitis, halitosis and palpitations.
14. RBC formation also increased after the regular practice of it.

   Precautions

The following precautions should be observed while performing Sirsasna.

1. Keep the whole body vertical in the final pose; don’t incline backwards, forwards or sideways.
2. Try to relax as many muscles as possible in the final position.
3. Try to ensure that most of the weight of the body is supported on the head in the final position not in the arms.
4. One should practice this yoga pose just after doing other asanas.
5. Practice it before Pranayama and meditative yoga pose.
6. A person suffering from high blood pressure, heart malfunctioning, cerebral or coronary thrombosis, arteriosclerosis, conjunctivitis and chronic glaucoma, blood hemorrhage in the head, Otia, chronic catarrh, slipped disc and kidney problems, should not practice sirsasana.
7. In case of extremely impure blood, the impurities could be directed into the brain.
8. It also shouldn’t perform when your bowel are extremely full, feeling physically tired,  and having headache or migraine.
9. Practicing it is avoided after intense physical exercise as vigorous workout releases toxins in the body that may reach to the brain.
10. During pregnancy or menstruation.
11. Sirsasna should be immediately stopped if you experience a headache, feel dizziness, perspire profusely, become very hot, have palpitation of the heart.