Yoga Exercise - Head Stand (Sirshasana)
During the practice of Yoga exercises, we not only relax the muscles but we also build up strength, structure and stability in the right spots. In Head Stand, you build up power and structure in both the neck and the upper back and at the same time, you train your arm muscles and coordination. Likewise, standing in good alignment with your body upside down also has a calming effect on your thinking.
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STEP 1: Stand on your knees on your Yoga Mat. Twine your hands together and keep some distance between the hand palms as if you are holding a tennis ball in the basin of both hands.
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STEP 2: The shoulders will form the basis of the Head Stand. Try to let your upper arms "interlock" with the shoulder blades so that they support the shoulders. Let your upper back sink down and stretch your neck out from the crown. Raise your knees.
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STEP 3: Support yourself on your lower arms and walk inwards until you have your back straight.
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STEP 4: Step in with one leg and bring your crown to the floor and jump up one leg at a time. Push your wrists against the floor. There is hardly any weight on your elbows and as much weight as possible on your crown.
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STEP 5: Stand perpendicular on your head and try to place your hips, chest and your legs in such a way that your upper back does not form a bump and your neck does not get sunken. Also, see to it that you do not let the center of gravity fall in your lower back instead of your upper back with the result that you clench the muscles of your lower back.
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STEP 6: Focus on a point in front of you. Breathe in and out quietly and try to get completely still and experience the exercise in a meditative way.
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Without the correct way of jumping up, it is practically impossible to stand in the Headstand in the right way. Likewise, when you jump up correctly, you will get the most out of this exercise. The neck is sensitive and when you are aligned incorrectly in the Headstand, you can easily get injured. Build up this exercise quietly and, if possible, practice the exercise a few times under the supervision of an experienced Yoga teacher. A safe alternative for this pose is standing on your head on a special Yoga Head Stand stool.
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| artashes2 |
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Dear folks
First off, thank you for your brilliant animation for these yoga poses.
I think it will be very helpful and I will email the link to your site to my son.
I have over 19 years of yoga teaching experience and am especially good at showing the proper way to do Shirsasana (Headstand).
You never "jump" the feet up. Its too dangerous anyway.
One brings one leg up, only after the body is perpendicular to the floor. And then the other into half headstand (Ardha Shirsasana) and one should be able to hold this for at least 30 seconds before one ever straightens the leg, and then only one at a time.
There is very little weight on the head or neck. Most of the weight is on the forearms, elbow and wrist, which is in an equilateral symetrical triangle. That foundation becomes as solid as a rock. Actually its like doing reverse Tadasana (Mountain pose)
Although this style is excellent, as taught by Swami VishnuDevananda in the Sivananda style, I suggest using a wall (they don't) as a prop in case one topples over backwards, one's back has to be touching the wall when the knees are brought to the chest, then and only then straighten the legs one at a time.
Descending come down gracefully, again never plop or jump the legs down. (If one has done enough leg raises and chaturangas one's upper body, triceps, trapezius around the neck will become strong)
Now, as one gains confidence one can go into head stand with legs straight, and do a myriad of variations.
Then when one is even more confident one can get into Scorpion(Vrichikasana) from headstand and even straightening the legs in Pincha Mayurasana (elbow balance with legs straight) On that too, there is no need to jump, just use headstand to work into those postures.
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These are all the Yoga Poses covered in this section:
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Basics & Backgrounds
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