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POSE BREAKDOWN - HEADSTAND (SIRSASANA)

Headstand (Sirsasana)

Etymology: The word "Sirsasana" comes from the Sanskrit words "sirsa" meaning "head" and "asana" meaning "pose" or "posture." Hence, Sirsasana translates to "headstand" in English.

Benefits:

  • Strengthens the arms, shoulders, and core muscles.
  • Improves blood circulation to the brain, enhancing mental clarity and concentration.
  • Stimulates the pituitary and pineal glands, which regulate hormonal balance.
  • Helps relieve stress and mild depression.
  • Improves digestion and relieves symptoms of insomnia.
  • Develops balance and proprioception.

Contraindications:

  • High blood pressure
  • Neck injuries
  • Recent stroke
  • Glaucoma
  • Menstruation (for some practitioners)
  • Pregnancy (for some practitioners)

Alignment Tips:

  • Keep the forearms firmly grounded and shoulder-width apart.
  • Engage the core muscles to prevent collapsing in the lower back.
  • Lengthen through the spine, avoiding compression in the cervical spine.
  • Press evenly through the palms to avoid excess pressure on the wrists.

Therapeutics:

  • Can help alleviate symptoms of mild depression and anxiety.
  • May aid in relieving headaches.
  • Can improve focus and concentration.

How to do it:

  1. Start in a kneeling position with your forearms on the ground, forming a triangle with your hands clasped.
  2. Place the crown of your head on the ground, so that the back of your head is cradled in your hands.
  3. Walk your feet in towards your head, lifting your hips and straightening your legs.
  4. Slowly lift one leg up at a time, coming into a dolphin pose-like position.
  5. Engage your core muscles and, with control, lift both legs up simultaneously, coming into a straight line with your body.
  6. Hold the position for a few breaths, then gently lower down with control.

Modifications:

  • Practice against a wall for support.
  • Use a yoga block between the hands to decrease pressure on the head and neck.
  • Practice with a spotter until comfortable with the pose.

Props:

  • Yoga mat
  • Wall (for support)
  • Yoga block (for modification)

Misalignments:

  • Collapsing in the shoulders, leading to strain.
  • Arching the lower back excessively.
  • Allowing the head and neck to bear too much weight.

Assisting:

  • Spotters can help support the legs and provide stability.
  • Teachers can offer verbal cues to encourage proper alignment.

Prep Poses:

  • Dolphin Pose (Ardha Pincha Mayurasana)
  • Child's Pose (Balasana)
  • Downward Facing Dog (Adho Mukha Svanasana)

Follow-Up Poses:

  • Child's Pose (Balasana)
  • Downward Facing Dog (Adho Mukha Svanasana)
  • Shoulderstand (Sarvangasana)
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