Sirshasana I Headstand Posture

Sirshasana (Headstand Posture). Sirsha, a Sanskrit word means ‘head’. In this posture one stands on one’s head, hence it is called Sirshasana.

Let us perform Srishasana by following the steps given below:

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.

Remember the following points:

Do’s  

• 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.

Dont’s

• 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.

Benefits

• It improves blood circulation, particularly of venous blood.
• Improving memory and concentration
• Remov mental fatigue, depression and anxiety
• Improv posture and activate the core
• Strengthe muscles of the back, shoulders and arms;
• Improve blood and lymph circulation in the entire body; and
• Improves digestion and elimination.
• It helps in the proper functioning of the abdominal organs and endocrine glands.
• It increases the supply of blood to the brain and strengthens central nervous system. This helps in better functioning and coordination of all the endocrine glands.

Limitations

Avoid performing this posture

• Children under age of seven years
• Pregnant women
• If you suffer from glaucoma, you should avoid it as it can increases the pressure in the eyes;
• If you suffer from an acute headache or severe migraine, the Headstand should be avoided;
• People with shoulder and neck injuries
• People with hypertension
• People with severe cardiac problems
• People suffering from osteoporosis.
• People suffering from capillaries problems.

Preparatory Poses

Tadasana Gomukhasana (Standing Cow Face Pose)

Bharadvajasana

Adho Mukh Savasana

Prasarita Padottanasana

Follow-up Poses

Balasana

Sarvangasana

Savasana

Note

• Always start learning this asana under the guidance of an instructor.

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Source-NCERT