Sanskrit: – शीर्षासन
Meaning: – Headstand Pose
Pose Type: – Upside down
Shirshasana is comes from the Sanskrit word “Shirsha” which means ‘Head’. There are so many variations in Shirshasana, in this we describe Salamba Sirshasana (supported headstand pose) and this is a simple type of Shirshasana among all the variations of Shirshasana. In this the body is totally inverted and held upright bolstered by the lower arms, and the crown of the head lies lightly on the floor.
Sirshasana is also known as the ‘king of all Asanas’ due to its various medical advantages, is an inverted stance. Its physiological impacts can be felt in the whole organism, yet all the more particularly at the level of the blood circulation, assimilation and endocrine system.
Steps of Shirshasana (Headstand yoga pose)
- At first go to the Child Pose (Balasana) from this pose snatch your elbows and interlock your fingers to shape an equilateral triangle. (It’s a base to the pose for your head support).
- Now bring down your crown of the head to the mat on the floor and the back side of your head is touching your hands. (Which you interlocked in earlier step, support your head by your hands).
- Try to straighten your legs and slowly-slowly place your legs towards the direction of head. Your back should be straight.
- Now bend your knees and keep your heels near to the butts.
- After that slowly- slowly raise your legs straight at the angle of 90 degree.
- Breathe normally without any strain.
- Hold the position as much as you can.
- Now gently bend your knees and keep your heels near to the butts and come into the child pose.
(In the starting stage hold the position for a few moments, day by day increase the duration, if you feel uncomfortable leave the pose as soon as possible).
Benefits of Shirshasana
- Helpful in stress and increases the concentration.
- It improves the blood flow to the Eyes.
- Gives strength to arms, shoulders and core muscles.
- Slows down the aging problems.
- Improves the blood circulation to the head and scalp.
- Improves the digestion and elimination process.
- Reduces fluid build-up in your feet, ankles and legs.
- Increases the level of hemoglobin in the blood.
- Gives a gentle massage to the internal organs.
- It balances and stimulates the process of the endocrine glands, mainly the pituitary and pineal glands.
There are so many variations in Shirshasana and if you want to perform variations, first you have to master in basic pose of Shirshasana (Salamba Shirshasana).Once you are master in basic then try these variations according to your comfortable level.
Variations are given below
Salamba Shirshasana 2- Headstand Pose 2.
Salamba Sirshasana 3-headstand Pose 3.
Ek Pada Sirshasana – Single Leg Headstand.
Baddha Hasta Shirshasana- Bound Hands Headstand.
Baddha Konasana Sirshasana- Bound Angle Pose Headstand.
Parivrttaikapada Shirshasana – Single Leg Revolved Headstand.
Mukta Hasta Sirshasana – Free Hands Headstand.
Parshva Sirshasana – Side Headstand.
Parshvaikapada Sirshasana- Single Leg Headstand.
Upavistha Konasana Shirshasana- Seated Angle Pose Headstand.
Urdhva Padmasana Sirshasana- Upward Lotus Pose Headstand.
This Asana should be avoided in the case of neck injury, severe headache. During menstruations avoid this. People who are suffering from high B.P. problems, heart problems, brain injury, conjunctivitis, glaucoma, hernia, obesity and hypertension are strictly advised not to perform this Asana. Consult an expert and doctor also before doing any yogic activities.