Yoga Practice Name
Sirsasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Sit in vajrasana. Close the eyes and relax the whole body.
- After a few minutes, open the eyes, bend forward and place the forearms on a folded blanket with the fingers interlocked and the elbows in front of the knees.
- The distance between the elbows should be equal to the distance from each elbow to the interlocked fingers, forming an equilateral triangle.
- Place the crown of the head on the blanket between the interlocked fingers. Wrap the hands around the head to make a firm support so that it cannot roll backward when pressure is applied.
- Lift the knees and buttocks off the floor and straighten the legs.
- Slowly walk the feet as close as possible towards the trunk and head, gradually moving the back towards the vertical position.
- Bend the knees slightly, press the thighs against the abdomen and lower chest.
- Transfer the body weight slowly from the toes onto the head and arms, maintaining a steady balance.
- Raise one foot off the floor about 20 cm, carefully balance, then raise the other foot and balance on the head and arms.
Practice Keynotes
Keep your spine vertical to the ground.
Hold the position for as much time you can.
Cautions and Limitations
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Sirsasana should not be practised by people with high blood pressure, heart disease, thrombosis, arteriosclerosis, chronic catarrh, chronic constipation, kidney problems, impure blood, severe near-sightedness, weak eye blood vessels, conjunctivitis, chronic glaucoma, inflammation of the ears or any form of blood haemorrhage in the head.
- Don't do sirsasana if you are including mayurasana in the course.
Complimentary Practice
Shashankasana
General Benefits
- Increases the concentration.
- Calms the brain, relieves the stress and depressionTones the leg muscles.
- Tones the abdominal organs.
- Strengthens the lungs.
- Good for blood circulation and heart.
Benefits for Disease
Depression, Drug abuse and addiction, Eating disorders, Growth hormone deficiency
Body and Organ Affected
Head, Face, Neck, Forehead, Shoulder, Elbow, Arm, Forearm, Wrist, Back, Toes, Ankle, Waist, Abdomen, Leg, Thigh, Knee, Foot
