YOGA ESSENTIALS

ASANA

All asanas are demonstrated by Marion McConnell, certified by the International Yoga Teachers Association and the Advanced Teacher Training from the Sivananda Yoga Association. She has been teaching yoga since 1978, and is the Canadian Representative for the International Yoga Teachers Association.

Sirsasana - The Headstand

Sirsasana - Headstand

"Sirsa" means head, "asana" means pose, in sanskrit.

This pose is one of the most important asanas, and is often referred to as the "King" of all asanas. It is important to have the upper body strength BEFORE you attempt this pose. You can acquire this by practicing the ½ head stand / dolphin push up (ardha-sirsasana) (see sketch).

Half-Headstand or Dolphin (Ardha-Sirsasana)

• Kneeling down, rest the elbows on the floor while placing the left hand around the right elbow, and the right hand around the left elbow. This is to measure the distance between the elbows so they are no more than shoulder-width apart.
• Now, holding the elbows firmly in place, interlock the fingers together in front so you form a triangular base with the forearms. This is the base for your headstand.
• With knees on the floor, exhale the chin down to the floor in front of your hands and inhale back. Repeat 10 times.
• If you have the strength, you can do the push up from your toes. Tuck the toes under and lift up the knees so the legs are straight. Exhale the chin to the floor in front of the hands, and inhale back up.
• Repeat 10 times, or alternate doing some push ups from the knees and some from the toes.

Headstand (Sirsasana)

• Kneeling down, rest the elbows on the floor while placing the left hand around the right elbow, and the right hand around the left elbow. This is to measure the distance between the elbows so they are no more than shoulder-width apart. (Do not let the elbows drift wider apart of you will lose the solid foundation for the pose.)
• Now, holding the elbows firmly in place, interlock the fingers together in front so you form a triangular base with the forearms. This is the base for your headstand.
• Place the very top of your head on the floor in between the interlocked hands, with wrists firm and strong.
• Tuck your toes under and walk your feet in as close as you can to your chest. (Note: if you have tight hamstrings or hips, your back will begin to round. Try to keep your hips over your shoulders.)
• Once you have the ability to walk the toes in to the chest, with hips over the shoulders, then lift the toes off the floor and tuck the knees into the chest. (This is where strong abdominal muscles come in).
• Once you have balance at this stage of the pose, then keep the knees bent and heels towards the buttocks while your raise the knees up so they are directly above the hips and shoulders.
• Once you have balance at this stage of the pose, raise your feet straight up so they are directly above the knees, hips and shoulders.
• Press the forearms down so there is little weight on the head, while most of it rests on the forearms. This is important so the neck and spine do not compress.
• Hold for a minute, working up to five minutes. Then come down in the same manner as you went up (bend the knees bringing the heels to the buttocks, lower the knees to the chest, lower the feet to the floor.
• Rest in pranatasana (Child's pose) for a moment, then move into savasana to give the body time to equalise after the inversion.
• Chakra Concentration: Sahasrara or Ajna

Remember: Always work within your own capacity. Never move into pain. Enjoy the pose and listen to your body. This is your greatest protection for preventing injury.

Caution:

• Do not do if you have heart palpitations or high blood pressure.
• Do not do if you have glaucoma, detached retina, conjunctivitis, or other eye disorders that are aggravated by pressure.
• Do not do if you have trouble with the vertebrae in the cervical region, displaced discs, a weak neck, or if you are quite overweight.
• Do not do during pregnancy or during menstruation.
• Not recommended for people with brain disease or injury.
• If, while in the pose, you feel like yawning, sneezing, or coughing, come down immediately before doing so.
• Young children do not have the bone structure to perform this pose, therefore it is not recommended for them.

Benefits:

• The effect that this pose has on the glands, nervous system, and brain rejuvenates the entire body.
• A reversal of the usual pull of gravity results in the blood to be drawn away from the feet and ankles, giving a rest to the veins in the legs which is good for varicose veins.
• The inversion counters hemorrhoids and prolapse of the abdominal organs, and is helpful for the health of the uterus and ovaries.
• Blood easily flows to the neck, face and brain, nourishing them and giving the heart a rest. Extra nourishment is carried to the lungs, ears, eyes, nose and throat, as well as the thyroid, parathyroid and pituitary glands.
• Spinal nerves are nourished, and abdominal pressure is reduced, which is very beneficial for women.
• When done properly, the muscles of the back, abdomen, shoulders and neck are strengthened.
• A sense of balance, poise and muscle control is achieved.

Sources of information: Light on Yoga by BKS Iyengar, IYTA Handbook of 84 Traditional Asanas, The Complete Yoga Book by James Hewitt.