Sirsasana yoga

Sirsasana

Sirsasana (Shirshasana or Sirshasana) is a yoga asana (or posture) in which the body is completely inverted, and held upright supported by the crown of the head and the forearms. It is known as the king of yoga asanas.

Like all inverted positions, the practice of sirsasana increases the flow of blood to the brain, improving memory and other intellect functions. It rejuvenates the body and mind and regulates the flow of energy (prana) in the body. 

Sirsasana is a useful tool in the yogic discipline of Brahmacharya.

Physical Benefits
• Brings fresh blood to the head.
• Relieves pressure in the lower back and lower body.
• Improves balance.

Mental Benefits
• Improves concentration and memory.
• Sharpens the senses.
• Increases intellectual capacities.

Spiritual Benefits
• Allows one to look at life from a different angle.

The pose is contraindicated in the following situations: high blood pressure, heart palpitations, glaucoma, detached retina, conjunctivitis, brain disease, brain injury, menstruation, obesity, neck injury, and back injury. If you are pregnant, consult with your physician or qualified yoga instructor before doing this pose. This pose must be exited immediately if one is about to cough, sneeze or yawn. This pose is not recommended for young children.

Consult with a qualified yoga instructor before attempting Sirasana. This is an intermediate to advanced pose and should not be attempted until one has practiced a good deal of the less demanding asanas such as forward and backward bends, twists, etc. and developed a good deal of muscle strength in the neck, back, and shoulder regions. Breath control and balance are also essential. There are differing opinions between yoga schools on the correct technique for Sirsasana.

The wall may be used for support in this pose. Some yoga suppliers offer props that allow practitioners to perform a modified version of the pose. Dolphin pose (ardha sirsasana) can be used to build the upper body strength required for Sirsasana.

Balasana (child's pose) usually is held for a few breaths before and after Sirsasana. It is not wise to transition to a seated or standing position immediately following Sirsasana.

Sirsasana is practiced in Iyengar Yoga and is part of the closing sequence for the full Primary Series in Ashtanga Vinyasa Yoga. Several other yoga disciplines also practice this pose. However, inversions - including Sirsasana - are not performed in Bikram Yoga. There are mixed opinions in the yoga community as to whether Sirasana should be performed before or after Sarvangasana.

Technique

This is the standard 'Yoga' style technique, the posture is usually held for some time (several minutes).

1. Use a yoga mat, if necessary fold double to provide extra cushioning for your head.
2. Interlock the fingers of your hands and place them and your forearms on the mat. Keep the elbows fairly close together.
3. Your forearms should form an equilateral triangle, to provide maximum stability.
4. Place the back of your head into the hollow of the palms, not on the palms.
5. Rise up off your knees and take a step or two towards your head.
6. Inhale, and slowly raise the legs until they are vertical. Keep your back straight and try to relax. Breathe slowly and deeply from the abdomen.
7. Concentrate on the brain or the pineal gland between the eyebrows.
8. To come down, bend your knees and lower one leg and then the other.