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Description
Shirshasana is known as the king of asanas
and has many benefits. The word ‘Shirsha’ means
the head.
Benefits
Physical
- Shirshasana is known as king of Asanas. The most important
organ of our system is the brain. Shirshasana increases
the flow of oxygen-rich blood to the brain, keeping the
whole nervous system healthy. It also improves memory.
Blood circulation to the glands such as the pitutary and
the thyroids improves by consistent practice of this asana.
It is recommended for the prevention of all psychosomatic
diseases like asthma, hyper-acidity or colitis.
- Regular practice of Shirshasana improves eyesight, sharpens
hearing and improves function of the rest of the sense
organs. It also improves balance.
- Regular practice of Shirshasana improves the immunity
of the respiratory system and thus prevents cold, cough,
tonsillitis, halitosis (foul breath) and asthama. Helps
to improve hemoglobin content in the blood and reduces
palpitation. The digestive system also benefits.
- This asana reduces the strain on the back as it reverses
the effect of gravity on the spine. The weight of the
abdominal diaphragm on the lung in this inverted posture
of shirshasana encourages deep exhalation.
Mental
Shirshasana is helpful to people who suffer
from insomnia. It improves memory, vitality is recovered after
regular practice of shirshasana.
Pranic
Affects sahastrar chakra
Techniques
- Place a two-fold blanket on the ground and sit with knees
folded, hips resting on the heels. Interlock the fingers
and form an equilateral triangle by keeping the forearms
on the ground.
- Place the centre of the head on the blanket so that the
back of the head is supported by the interlocked fingers.
- Fingers should be kept tightly locked. See that only the
crown of the head is in contact with the ground.
- Raise the knees keeping the toes on the ground and take
your feet towards the head. Lift the toes (by giving a slight
jerk) off the ground slowly. Bring the trunk perpendicular
to the floor, keeping legs folded at the knee joints, the
thighs touching the abdomen and the heels touching the buttocks.
- Raise the bent knees, until the thighs are perpendicular
to the ground, straighten the legs, so that the body stands
at a right angle to the ground. Maintain this final posture
as long as it is comfortable. In this final posture, keep
the eyes closed and relax your whole body with natural breathing.
While returning to the original position, fold your knees,
slowly lower them till the toes touch the ground.
- Wait for a few seconds with the knees bent and the head
down, before raising your head. Now sit with the knees bent
and hips resting on the heels.
Cautions
- Shirshasana should not be practiced by people suffering
from hypertension, heart disease, severe arteriosclerosis,
thrombosis, retinal detachment, chronic glaucoma, otitis
media, and those who have undergone brain surgery. Women
should not practise it during pregnancy or menstruation
People suffering from problems such as migraine should
not practice this asana during the attack of migraine.
- Beginners should not give jerks while lifting their
legs or let the body fall on the ground as you release
the posture. Each step has to be performed slowly and
gradually.
- Beginners must perform this asana under the guidance
of a teacher.
- Remember, faulty posture in this asana may lead to pain
in the head, neck and back.
- Initially bear your body weight on the hands and then
gradually shift it on to the center of the head.
- In the final posture, the back of the head, the trunk,
the thighs, and the heels should be in one plane, perpendicular
to the floor and not inclined. Try to keep the thighs,
the knees, the ankles and the big toes, together and stretched.
Keep the toes pointing up.
- Before learning practicing shirshasana, practice Sarvangasana
to help maintain the balance better.
Duration
It is recommended to hold this pose for about
30 seconds to 3 minutes. Few experts practice shirshasana
for 25 to 30 minutes.
Variations
- With wall support
- While practicing against the wall let your interlocked
fingers touch the wall so that the distance between the
wall and the head is minimum. If the distance is more,
the spine will curve, the stomach will protrude and the
body weight will not get distributed evenly.
- Beginner should perform the shirshasana in a corner
where adjacent walls form a common edge.
- While doing the headstand against the wall or in a corner,
a beginner should exhale, swing the legs up and support
the hips against the wall. He/she should then stretch
the back vertically up.
- While coming to the original position, you can rest
the feet and the hips against the wall. Slide down the
knees and rest them on the floor.
Please remember that no practice can be adequately
learned from a book, written instructions. The guidelines
given in the web pages are intended to give you an introduction
to different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor.
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