Sirsasana (Headstand) – The queen of yoga poses

Sirsasana, which means headstand, is considered one of the most important yoga postures. Sirsasana is known as “the queen of poses”, and the reason is related to the effect it has on the brain and mind. Reversing this posture causes increased and unrestricted blood flow to the brain. This provides an increase in oxygen, nutrients and vitality that provides energy to the mind, clarity of thought and ease of concentration.

Increased blood flow to the head stimulates the pituitary gland, considered the “master gland,” controlling the function of the endocrine system that includes the thyroid, adrenal gland, ovaries, and testes, among others. These glands, in turn, regulate metabolism, growth, blood pressure, sexuality, and other key bodily functions. An imbalance in the secretion of the various hormones produced by the pituitary gland can lead to many serious endocrine system disorders.

In yogic terms, increased blood flow to the head helps awaken the Sahasrara (crown) Chakra (energy center). Sahasrara is considered to be the most important Chakra intimately connected and influencing all other Chakras and the controlling consciousness. It is when the Kundalini energy unites with the Sahasrara Chakra that the yogi achieves Samadhi, becomes enlightened and unites with the universe and God.

Sirsasana benefits

Increased blood flow to the brain stimulates the pituitary gland which revitalizes the mind and central nervous system. The pose is considered to have a profound effect on anxiety and other nervous disorders that can lead to other illnesses and is therefore used in the yogic treatment of many conditions.

The final position requires the muscles of the neck, shoulders, arms, back and abdomen to be active, which strengthens and revitalizes the entire body. Inversion changes the effect of gravity on the body, which has a major effect on the blood circulation of the legs and head; increases pressure on the diaphragm, which helps deep exhalation to expel waste gases and bacteria from the lungs and can alleviate the daily effects of gravity on the spine.

Contraindications

Despite many precautions, with a little preparation, including strengthening the arms, shoulders, and neck, as well as a little balance practice, almost anyone can perform Sirsasana. However, there are contraindications and those with these conditions should not practice Sirsasana.

• Sirsasana inversion increases the pressure of blood flow to the brain and eyes. Therefore, it is important that Sirsasana is not practiced by people with high blood pressure, headaches, bleeding, or other brain or blood disorders.
• Sirsasana should not be practiced by people with eye conditions such as weak eye capillaries, cataracts, or conjunctivitis.
• Sirsasana should not be practiced by pregnant or menstruating women.

Perform the pose

When performing the headstand, there are a few steps that need to be accomplished before attempting the final pose. These include building strength in the neck and shoulders and developing balance in the inverted position.

• The preparation steps will help develop the necessary strength in the neck and shoulders, and should be practiced until sufficient strength is obtained to maintain the final position. Once neck strength (and sufficient balance) has developed, the weight of the body must be supported by the neck, arms and hands are only used for support and stability and not to support body weight.
• Until balance develops, it is recommended to practice Sirsasana next to a wall. In this way, in the final position, the heels can be brought into contact with the wall to prevent them from falling backwards. The feet must move away from the wall to learn the correct balance for an unsupported headstand. Kneel in front of the wall far enough away that when placing your head in your hands, your hands are about 20 cm from the wall.
• If you fall while practicing Sirsasana, bend your body into the fall (forward, backward, or to the side) so that it is possible to land on your feet first. When falling, it is unusual to injure the body as the height is not very great, but be careful not to collapse the neck as this could cause injury; Remember to use the strength of your arm and shoulder to support your body weight.
• When learning Sirsasana, it is highly recommended to seek the guidance and assistance of a trained yoga instructor who can help maintain balance until sufficient experience is gained.

Sirsasana – Preparation Steps

1. Kneel on the ground.
2. Lean forward and place your elbows on the mat below, and slightly wider than your shoulders. The distance can be measured by moving the arms to grasp each elbow from the inside.
3. Without moving your elbows, move your forearms to interlock your fingers, elbows, forearms, and the back of your hand should be in contact with the mat.
4. Lower your head so that the top of your head is supported by your hands and held securely to prevent movement and the crown of your head rests on the mat.
5. Tuck your toes down and lift your knees off the floor, distributing your body weight between your legs and your back. As you learn, use your arms to support your weight so that your entire body weight is not on your neck.
6. Bring your feet closer to your head, straighten your back, and move your buttocks over your head.
7. From here, walk your thighs close to your chest, your toes on the mat. Lift one foot off the mat at a time exploring balance and counterweight to movements.

Sirsasana – full pose

1. Kneel on the ground.
2. Lean forward and place your elbows on the mat below, and slightly wider than your shoulders. The distance can be measured by moving the arms to grasp each elbow from the inside.
3. Without moving your elbows, move your forearms to interlock your fingers, elbows, forearms, and the back of your hand should be in contact with the mat.
4. Lower your head so that the top of your head is supported by your hands and held securely to prevent movement and the crown of your head rests on the mat.
5. Tuck your toes down and lift your knees off the floor, distributing your body weight between your legs and your back. As you learn, use your arms to support the weight so that all the weight is not on your neck.
6. Bring your feet closer to your head, straighten your back, and move your buttocks over your head.
7. Slowly and with control, bend your knees and walk with your feet, bringing your thighs closer to your chest.
8. Lift both feet together off the mat, adjusting your body in small movements to counteract the weight of your legs.
9. Slowly move your feet up, close to your buttocks, using your back muscles, until your feet are pointing up and your knees are down.
10. Raise your knees, keeping your legs bent and your feet close to your buttocks, until your hips are forward, your thighs are vertical, and your knees are in line with your buttocks.
11. Slowly straighten your legs, lifting your feet above your knees so that your entire body is aligned. This is the final position.
12. Relax your legs and feet. Keep your back active to support your spine and keep it straight.
13. Relax your mind and breathe normally.
14. Get out of the pose by slowly reversing the sequence of steps. Bend your knees, bringing your feet closer to your buttocks. Bend at the hips, lowering the knees. Lower your feet and then your knees to the mat.
15. Relax in the head-down child’s pose for 1 minute to avoid dizziness that can result from the change in blood flow to the brain.