SHIRSHASANA (HEADSTAND)

How to get into the pose:

Headstand (Shirshasana) is often referred to as the king of all yoga poses

SHIRSHASANA (HEADSTAND) Starting on your knees, lean forward and place the forearms on the ground. The elbows should

be in front of the knees at shoulder width distance (measure this by touching the elbows with the fingers and keeping the elbows in that spot).

- The fingers should be interlocked at their webs, the lower little finger tucked in front of the other little finger so that the outer bases of the hands are flat. The thumbs can be ‘kissing’ or placed one on top of the other.

- Place the crown of the head on the floor, between the hands. It should not push into the fingers, but instead rest gently against the base of the hands. The support should be firm and not break or roll backward when pressure is applied.

- Lift the knees and buttocks off the floor, straighten the legs and start to walk the toes towards the head. The hips will gradually shift back into a vertical position.

- Bend the knees slightly, and press them against the abdomen and chest, transferring the body weight slowly from the toes onto the head and arms. The majority of the weight should be on the arms, not on the head.

- Slowly raise one foot up at a time, carefully finding balance. Extend the legs and balance on the head and arms. The whole body should be in one straight line with the feet relaxed.

2) DURING THE HOLDING OF THE POSE: Remember to keep breathing. The breath should become more

and more subtle as the body adjusts to this pose. Start by holding it for 10-30 seconds, gradually increasing this time as you go feeling more comfortable. 3-5 minutes is sufficient for the health benefits of this pose.

HOW TO COME OUT OF THE POSE: Slowly bend the knees and with control, lower the body back down

to the floor (knees or toes). Remain in child‘s pose with the head down on the ground for a

short time, then slowly return to the upright position.

4) BENEFITS: OF SHIRSHASANA (HEADSTAND)

This pose is considered as the greatest of all asanas due to its many health benefits. It revitalizes the body and mind, and relieves anxiety and other psychological disturbances. It also helps with many nervous and glandular disorders, especially those of the reproductive system. It reverses the effect of gravity on the body, alleviating the flow of blood to the legs and visceral region – aiding regeneration. Deep exhalation is possible due to the weight of the abdominal organs on the diaphragm, which allows for larger amounts of carbon dioxide to be removed from the lungs.

5)Contra-indications: Not for people with neck problems, headaches/migraines, high blood pressure, heart disease, thrombosis, arteriosclerosis, chronic constipation, kidney problems, impure blood, severe near-sightedness, weak blood vessels in the eye, conjunctivitis, chronic glaucoma, inflammation of the ears, or any form of blood haemorrhage in the head. It should not be practiced during pregnancy or menstruation.

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