Sirshasana (Headstand Posture). Sirsha, a Sanskrit word means ‘head’. In this posture one stands on one’s head, hence it is called Sirshasana.
1. Put a folded cloth or blanket on the floor: Kneel on the ground, with the buttocks resting on heels.
2. Inter-lock the fingers and form a finger-lock.
3. Place hands on ground making an angle of 60º between the elbows.
4. Place centre of the head on the ground supported by the finger-lock.
5. Straighten the legs.
6. Bend the legs at the knees and bring the knees closer to the chest.
7. Resting on the elbows and contracting abdominal muscles raise the feet off the ground.
8. Keeping the legs folded in the knees, straighten the thighs.
9. Unfold the legs and bring them vertically in line with the body and maintain the posture for 5-10 seconds.
10. To come back, reverse the order. Fold the legs at the knees.
11. Bring the knees closer to the chest. Bring the legs down to the ground. Take the feet away from the body. Place the knees on ground. Raise the head and the finger-lock from the ground. Open the finger-lock and come to the starting position.
• All the movements should be very slow.
• Proceed from one stage to another stage after having mastered the former stage.
• Keep the elbows firmly on the ground so that the balance is not lost.
• Normal breathing should continue.
• Avoid giving any jerk or push to the body to make the balance.
• Avoid spreading and shifting the elbows while doing the asana
• Avoid any bend in the waist.
Avoid performing this posture
Tadasana Gomukhasana (Standing Cow Face Pose)
Adho Mukh Savasana
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