Little had I known that inverted poses resolve the issues related to distraction, hair fall, congestion and endocrine gland functioning. Sirsasana is the king of inversion poses because it requires great skill and strength. I was amazed to see some yoga beginners practicing sirsasana. I learned a great deal about it from the yoga experts. Here, I am to share it with you all!
What is Sirsasana?
‘Sirsha’ means ‘head’ and ‘asana’ means ‘posture’, so Sirsasana is an asana done on the head.
Pronounced as: Shir-sa-asa-na
The Sirsasana or Headstand Pose is the king of all asanas as it is a pose that involves balance on the head/crown. It is an advanced yoga asana that must be attempted under the guidance of a yoga instructor. This asana is very popular due to its multiple health benefits. It speeds up blood circulation and ensures the brain receives sufficient, well-oxygenated blood.
How to do Sirsasana:
Tuck your t-shirt in your track pants as it doesn’t trouble you while you go upside down.
If you are wearing glasses, rings, bangles or a watch, remove them before starting the asana. Keep them far away from the mat so that you do not fall on any of them in case you lose balance. Do keep your pets away.
Sit in Vajrasana, and bend forward with folded forearms resting on the ground with interlocked fingers.
The head and the hands are on the floor and form a triangle.
Place the crown of the head between the interlocked fingers.
Slowly balance the head on the fingers.
Lift the knees and glutes off the floor and straighten them.
Slowly walk the feet towards the trunk.
Now, prepare to lift yourself off the floor - bend the knees, keep the heels near the buttocks, and slowly straighten the hips so that the thighs are perpendicular to the floor.
Slowly straighten the knees and the calves till the entire body is vertical – one straight line with the feet relaxed.
Balance the body and maintain this position for a few seconds or as long as you are comfortable. Advanced yoga practitioners may start with a minute and then go up to at least five minutes.
Focus your attention on the breath and the head region.
While coming back, follow the steps in reverse order.
Slowly fold the legs and bring the thighs back to the perpendicular position.
Slowly drop the legs to the ground.
To regain balance from the inverted position, sit in Shishuasana (Child Pose) for some time.
Release the hand position, and sit in Vajrasana.
Rest for a few minutes in Savasana (Corpse Pose).
You can visit the video for the steps of Sirsasana.
Sirsasana for Beginners: A Guide
You can prepare your body for this inverted pose with Dolphin plank or Makara adho mukha svanasana, High plank or Phalakasana, Downward facing dog or Adho Mukha Svanasana, One-legged headstand or Eka Pada Sirsasana and Headstand against the wall.
If you have just started doing yoga, it is imperative that you take note of these tips:
Ensure you have a trained yoga teacher near you when you perform the Sirsasana.
Balancing postures are best done near a wall or support for stability. Again, the best security is a yoga instructor.
Keep comfortable support for your head – a cushion or a blanket.
After Step 8 above, lift your legs off the floor one by one. Also, descend similarly - one leg at a time.
Maintain the pose for a few seconds only at first, and slowly build your stamina and work your way up, keeping your comfort level in mind.
Related links
View All - Get, set, go: With lying on the back yoga poses
<< Bridge Posture Lying down Body Twist>> >> (Yoga Poses)
Yoga is a continuous process. So keep practicing! The deeper you go into your yoga practice, the more profound its positive effects are. Enjoy practicing Sirsasana and master its steps for maximum benefits!
Yoga brings several health benefits that develop the body and mind but is not a substitute for medicine. Do learn the asanas under the supervision of a trained Sri Sri Yoga teacher after consulting a doctor if you have a medical condition.
Would you like to experience the benefits of yoga for yourself? You can join the Sri Sri Yoga program here.
Based on inputs by Seema Thanedar, Faculty, The Art of Living and Pramod Timsinaa, Faculty, Sri Sri School of Yoga
Written by: Pratibha Sharma
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FAQs on Sirsasana
Depending upon your comfort level, start with a few seconds and extend up to 10 minutes.
Sirsasana helps in circulating blood to the scalp and thus helps to prevent hair loss, greying of hair, and baldness. It helps in maintaining good scalp hygiene and healthy hair. Massage your scalp after the asana so that the hair follicles get stimulated. If the hair follicle is intact and stimulated, the hair regrows.
The side-effects of Sirsasana happen when you have a weak neck, hands, and shoulders or you practice the asana with a jerk and in menstrual cycles. Mastering this asana takes time.
Asanas that improve digestion will also reduce weight. Similarly, Sirsasana aids in the reduction of weight. Also, it tones abdominal muscles and organs, resulting in a reduction of belly fat.
Yes, you can practice Sirsasana every day, morning and evening.
Sirsasana helps the functioning of the pituitary gland, which supports the functioning of all the endocrine glands. Thus, Sirsasana aids in the increase of height.
Sirsasana, Shirshasana, Salamba Sirshasana or Headstand is the king of yoga. It is a pose that involves balance on the head/crown. This asana is very popular due to its multiple health benefits. It speeds up blood circulation and ensures the brain receives sufficient well-oxygenated blood.
After Sirsasana, to regain balance from the inverted position, sit in Shishuasana (Child Pose) for some time. Release the hand position, and sit in Vajrasana. Rest for a few minutes in Savasana (Corpse Pose).
Yes, Headstands are healthy both physically and mentally. Following are its benefits: *Strengthens the muscles of the neck and shoulder, abdomen, and spine *Relieves headaches *Helps treat vertigo *Contributes to overcoming problems related to kidneys, liver, stomach, intestine, and the reproductive system *Helps in preventing hair loss, greying of hair, and baldness *Helps in the functioning of the pituitary gland, which supports the functioning of all the endocrine glands *Has psychological benefits such as vigor, alertness, and relaxation *Induces relaxation and fights stress *Increases the vitality of the body *Deepens and calms the breath
