Headstand, or sirshasana, is considered the queen of asanas, or positions in hatha yoga. All because it affects such an important organ as our brain, but also many other internal organs. Check out how to learn step-by-step and the benefits of doing this asana for your body.

Headstand , or sirshasana (sirsasana, sirshasana, shirshasana), is an asana that has many he alth benefits. It is usually practiced by people who have been doing yoga for a long time.

In Sanskrit, "sirsha" means "head", and "asana" means "position". Shirshasana is an inverted asana and should be performed only under the supervision of an instructor in the first attempts. It is worth adding that usually the term "sirshasana" is understood as the position of salamba sirshasana, which can be called the basic form of standing on the head. There are also 13 other positions, which are variations of the main one, including: standing on the head with the legs horizontal, standing on the head with open knees, standing on the head with a twist of the torso or with one leg bent forward.

Shirshasana is a pose for intermediate yoga practitioners. In schools, it is done only after at least 2 months of participation in the classes.

Exercises to prepare for standing on the head

Shirshasana is performed by people who are already familiar with taking the head down position, know how to stretch the neck, shoulders, and arms and not collapse in the chest to avoid injury. The proper preparation for the sirsasana will be performing less complicated asanas.

Butterfly (stretches and strengthensthighs​​and makes the pelvis more flexible)

Sit on the mat and connect the soles of your feet, a few dozen centimeters from the crotch, so that they form a diamond shape with your legs. Keep your back upright, your shoulders above your hips, then grab your lower legs with your hands and rest your elbows on your thighs. Inhale, pull your knees down and press down on your thighs with your hands. On the exhale, lift your knees up and move your feet towards your perineum. You can stay in this position for 1 to 5 minutes.

Balasana (engages your shoulders, back, legs and pelvis, allows your body to become flexible)

Sit on your heels, bring your knees and big toes together, athen separate your knees hip-width apart. Lift up slightly for a straight back. Then, as you exhale, bend forward so that your chest is facing your thighs and your head is on the floor. Try to move the tailbone away from the body, bring the buttocks towards the heels, and the neck and head in the opposite direction. Stretch your arms out in front of you. Relax your back, elbows and neck. Stay in this position for 30 seconds, then lift your torso on the exhale and return to the sitting position.

Uttanasana (engages legs and back, increases body flexibility)

Stand on the mat and then raise your arms outstretched above your head. On the exhale, bend so that your body forms a right angle with your legs, and lower your arms as well, spreading them out to both sides like wings. Then place your hands on the mat just in front of your feet, press your feet firmly to the ground, and relax your head and neck. Take 3 deep breaths in this position. Slowly return to an upright standing position.

Head-down dog (engages arms, back, shoulders, legs, increases strength and mobility)

First stand on the mat, then kneel down and place your hands on it. On the exhale, lift your hips up and take your knees off the mat - at first you can keep them slightly bent, but over time try to straighten them. Move your hands away from your feet so that your body becomes a V shape. Try to raise your hips as high as possible, lower your torso and your relaxed head towards the floor. Keep your knees and elbows as straight as possible, press your shoulder blades towards your breastbone and lift your buttocks. Hold this position for at least three deep breaths.

Makarasana (engages the torso, chest, arms, shoulders, legs, increases strength and mobility)

Take a position "on all fours" on the mat. Then grab the opposite elbows and keeping them shoulder-width apart, bring your forearms parallel to each other with the palms facing downwards. The next step is to stand on your toes and lift your hips high. Finally, lower your head and push your chest towards your feet to open your shoulders more. Hold this position for at least three deep breaths.

The following exercises will also help:

  • Candle- lie on the mat on your back, place your arms alongside your body, and join your legs together. Then slowly lift your legs and hips up for 20 seconds.
  • Preparing to stand on your head- take a propped kneeling position on the mat. Fold your fingers together in front of you and rest them together with your forearms on the ground. Make sure the elbows are under the shoulders. Rest on the top of your headthe ground, fingers should hold the back of the head. Hold this position for a few seconds, then stand on your toes, lifting your hips high and straightening your knees. Start taking small steps towards your body so that your hips are in line with your shoulders and your back is straight. Take three deep breaths.

How to do a headstand? Step by step learning

We proceed to do the sirshasana. Here's a step-by-step instruction on how to do your headstand.

1.It is best to start practicing sirshasana the first time, practicing at the wall or ladders that will serve as a support. Place the folded mat in three parts right next to them on the floor. Then kneel in front of the mat, place your arms on the floor and your elbows shoulder-width apart.

2.Join the fingers of both hands tightly together and place them on the mat while pressing your elbows and wrists firmly to the floor. The elbows should form one line with the shoulders.

During the first attempts, don't be afraid to fall, because only by exercising you will achieve a good result. Relax your muscles while falling.

3.Place your head on the mat - rest the tip of your head on it, not your forehead. Thanks to this, the cervical spine will be straight and the pressure will be distributed evenly on the vertebrae. The fingers should be against the back of the head. Pull your neck sharply and widen your shoulder blades. The head should be very close to the hand, but with a small space between them. Use only your thumbs and the insides of your wrists to press against your head. Stay in this position for a few seconds.

4.Slowly start straightening your legs. First, lift your shoulder blades and hips up, then try to get your feet as close to your head as possible. Let your body take a V position, then stand on your toes. Stay in this position for a few seconds. Tighten your arms - to keep them from sinking towards your neck and head, pull together and strengthen your shoulder blades.

5.Slowly take small steps towards your body, trying to bring your hips in a straight line over your shoulders. Your back should be straight.

6.Then try to bend one knee and guide your heel towards the buttock. Place it on the mat and do this exercise with the other leg. When you feel comfortable with one leg up, do this exercise with two legs at the same time. Your body should be in line with your knees straight and your thighs perpendicular to the floor. Try to shift your weight onto your head, your hands are only meant to help you keep your balance, not your weight. Point your toes and heels towards the ceiling.

6.Stay in this positiona few seconds, increasing its duration each time. Then slowly start lowering your legs, bend your knees until you are in a forward bend position - with your forehead resting on the mat.

Important

Remember this:

  • Do your first attempts with sirshasana under the supervision of an instructor.
  • Remember to warm up with the exercises to prepare for the sirsasana.
  • Breathe - if you forget about the regularity of your breathing, you will tense your muscles and not only increase the risk of injury, but also make it more difficult to perform certain movements.
  • Concentrate mainly on the upper body, because the key to success is mastering the position from the waist up - if you succeed, you will have no problem with your legs.
  • Remember not to look from side to side while standing on your head, otherwise you may get injured.
  • Pay attention to the pressure distribution - it must not be directed to the head, but even between the shoulders, elbows and upper back.
  • Do nothing by force, if any activity is difficult or worse - painful, come back to it after some time.

What are the he alth benefits of standing on your head?

Shirshasana is not only an impressive-looking asana, but also a position whose adoption has a positive effect on our body.

When taking it, the blood accumulated in the legs flows, thanks to the force of gravity, to the heart and internal organs, and of course to the brain. Oxygen travels through the body with the blood, so we gain more blood-supplied organs, better circulation, our concentration improves, and after taking the sirshasana, we are filled with energy to act. Prolonged practice of standing on the head improves the functioning of the circulatory, endocrine and nervous systems. Shirshasana can also be helpful in relieving the symptoms of menopause and fighting insomnia. Thanks to it, the symptoms of colds are reduced and the risk of catching an infection is minimized, as it strengthens the body's immunity. Also people suffering from asthma, bronchitis or pharyngitis will feel better thanks to sirshasana, because it is an inverted position, so blood flows freely around the chest and neck.

In addition, standing on the head improves the functioning of the endocrine system, stimulates the activity of the thyroid gland, allowing it to function properly and produce the right amount of hormones. It should also be mentioned that practicing sirsasana helps to cope with constipation, thanks to the fact that the abdominal organs can relax in this gravity-reducing position.

Shirshasana works not only on the organlocated above the waist, but also reduces the pressure in the lower organs, so it reduces the risk of varicose veins. Let's not forget about the benefits for beauty - increased blood flow around the face improves the appearance of the skin, which becomes more elastic and fresh.

Moreover, standing on the head is a physical activity, so it stretches the upper back muscles, lengthens the neck, opens up the chest and strengthens the legs and upper body.

Shirshasana: contraindications

Although the sirsasana is good for our body, there are contraindications for doing this asana. These are primarily high blood pressure and cardiovascular disease. People suffering from glaucoma or with a visual impairment greater than -9 diopters, hernias and spinal diseases: osteochondrosis, vertebral dislocations, as well as diseases related to impaired blood clotting, including hemophilia, thrombosis, thrombophilia. Brain tumors and advanced chronic diseases are contraindications. Shirshasana is not performed during fever and headaches. Great caution is advised when performing sirshasana during pregnancy.

Category:

Yoga