Sirsasana is considered the pinnacle of all yoga postures and holds significant importance for yogis due to its numerous benefits that extend beyond the typical benefits of yoga. In fact, it is the initial posture practiced in the Sivananda series.
In this article we are going to tell you How to Master Sirsasana in Yoga and what are all its benefits for our body.
What does the sirsasana pose entail?
Sirsasana, known in English as headstand, handstand or balance, is an important and challenging inverted posture, especially for beginners. This posture changes our perspective, leading to a disorientation in spatial perception, since we are used to being upright.
In this position, the forearms, The hands and head rest on the floor, while the trunk and legs remain upright.
Sirsasana activates the crown chakra (Sahasrara), making it one of the most important yoga postures. This is the energy centre where the sacred union of Shiva and Shakti takes place, merging consciousness with matter and energy, as well as the individual soul with the supreme soul. When the kundalini energy is awakened, it ascends through the lower chakras until it reaches the Sahasrara, and finally returns to its source of origin.
Benefits
These are the benefits that we can obtain in our body by practicing Sirsasana:
- It rejuvenates both the mind and the body as a whole. In addition, it relieves anxiety and various psychological conditions that serve as underlying factors to ailments such as asthma, hay fever, diabetes and menopause-related imbalances.
- Addresses various types of nervous and glandular problems, particularly those associated with the reproductive system. In addition, it counteracts the impact of gravity on the body.
- Relieves stress on the back while promoting the renewal of the tissues of the legs and abdominal region.
- In addition, the pressure of the abdominal organs on the diaphragm enhances deep exhalation, resulting in the expulsion of a greater volume of carbon dioxide from the lungs.
How to do Sirsasana step by step
Below, we will see a detailed guide describing the steps to perform Sirsasana:
Start by settling into Vajrasana (kneeling on the floor while resting on your heels) on a non-slip yoga mat, taking several deep breaths to completely relax your body (closing your eyes can help you achieve a deeper sense of relaxation). To relieve any discomfort in your elbows or head, use a yoga mat. With opposite hands, grab your elbows to establish shoulder-width apart, then lower them back to the floor.
Allow your elbows to relax (while keeping them fixed) and interlace your fingers. Place the top of your head on the mat, resting it in front of your hands to support your head.
Lift your knees and move your feet towards your head. If you reach a point where you can no longer walk, bend your knees and take another step.
Your head should be aligned with your hips. Contract your abdominal muscles to raise your feet while bringing your knees as close to your chest as possible. Once you have achieved stability, begin by lifting your knees first, then your feet, unfolding your legs in segments.
Tips to help you achieve it
We are going to offer you some tips and suggestions to simplify the headstand:
- By placing your elbows on the floor and turning your palms upward, you create a situation where the skin on your elbows is “trapped” and cannot move, which helps keep your elbows firm. Make sure to place one pinky finger in front of the other instead of stacking them, as this will prevent potential injury.
- Initially, Weight distribution should be even between the head, forearms and elbows.With consistent practice, you'll find that you can place more weight on your head compared to your elbows, or vice versa. If you're having trouble lifting your legs, focus on practicing the dolphin pose to strengthen your core and arms.
- Don't lose hope. Achieving this posture is not easy.. Training and conditioning your neck takes time, so remember to move fluidly and without straining it.
How long does it take to master Sirsasana?
Like all postures, this one depends greatly on the person, their practice, and any existing injuries. Some may require a few days, while others may take months or even years. Numerous factors can influence this. However, If you maintain a daily practice, you can usually achieve it within a month. (consistency is crucial). Remember not to compare your progress. Respect your own timeline (as it is unique) and before you know it, you will achieve it.
Contraindications
While this pose offers numerous advantages, it is important to consider the contraindications and, most importantly, prepare several weeks in advance by properly warming up and strengthening the neck (there are Sirsasana workshops that offer alternatives for this).
Therefore, you should avoid practicing Sirsasana if:
- You have neck problems, such as headaches or migraines
- Hypertension
- Cardiovascular diseases
- Thrombosis
- Arteriosclerosis
- Persistent cold
- persistent constipation
- Kidney problems
- Contaminated blood.
- Significant myopia
- Fragile blood vessels in the eyes
- Conjunctivitis
- Persistent glaucoma
- Inflammation present in the ears.
- Any type of bleeding that occurs in the head. This includes cases during menstruation or pregnancy, although if the expectant mother has already performed this practice before, she can continue until the baby is in a head-down position.
This pose is quite comprehensive, but it does require practice, as it is classified as intermediate to advanced. So approach it carefully and without forcing your body. Pay close attention to your body's needs as you slowly adapt to the position. If you can't get it right, there's no need to worry, it just means the timing is not right. When you feel ready, try again.
I hope that with this information you can learn more about how to master Sirsasana and the benefits for the body.