Headstand (Sirsasana) is a great yoga
posture with tons of benefits that help a practitioner (Sadhak) stay fit and
healthy and improve the posture. Standing on your head in proper alignment not
only strengthens the whole body but calms the brain. If it is performed before
meditation session, it makes meditation practice extremely beneficial.
Method:
Headstand requires the whole body weight to be borne on the head that assists
in the integrated development of the body, calms the brain, and expands the
horizons of the soul. Place
the folded mat close to the wall. Now learn the correct steps to performing a
headstand and garner the amazing benefits:
Step 1: Coming to your knees, make a
triangle with your hands placing them with the wall. Locate your forearms on
the floor and interlock your fingers. Make sure your elbows are
shoulder-distance apart.
Step 2: Place the top of your head
against the clasped hands. Place the crown of your head on the mat, supporting
it with the interlocked fingers.
Step 3: Bring your body into an
upside-down “V” position. Walk your feet nearer to your elbows, heels raised.
In this position, bring your feet closer to your face such that your head and
back are in a straight line and your thighs are placed against your stomach.
With an Inhalation, uplift the knees off the ground.
Step 4: Slowly, lift your feet off the
ground and bring your knees closer to your chest. Lift one leg up, followed by
the other. Gradually, try lifting both legs simultaneously. If you are unable
to do it, use the wall for support by lifting your legs and placing them
against it.
Step 5: Gently extend your legs upward.
Keep them vertical to the ground. Push more of the weight into your forearms
and shoulders, and use your strong core to lift the toes away from the mat.
Step 6: Evenly distribute your weight
between the forearms and remain in this pose for a few seconds. Eventually you
will be balancing on the top of your head, but most of the weight should be in
the forearms, supported by your shoulders.
Step 7: To release the posture, Exhale;
come down to the floor without lifting your shoulder blades from the ground and
rest the feet on the yoga mat.
Variations in Sirsasana: Try the
variations to make it more challenging. Have fun with it!
Extend
your legs wide apart, and then zip them up together. Bring the soles of your
feet to touch, knees out to the sides. Bring your legs into a lotus position.
Observe the following precautions: If
you are a beginner, practice near a wall; place the short end of your yoga mat
against the wall. Make sure there is no furniture or other objects around you
that you could potentially fall on.
Do not practice Headstand if you have
uncontrolled hypertension, headaches, neck pain or injury, glaucoma, a recent
stroke or aneurysm in the brain.
The following people should not
practice it: Children under the age of 7 years old, as their skull can still be
soft and is prone to injuries. Pregnant women, because there is a high risk of
falling out of the pose. People with Glaucoma, because it can increase the
pressure in the eyes.
Absorb the benefits of practice:
Headstand is a pose with many health benefits! It relaxes blood flow to the
lower extremities improving swelling and venous congestion, releases the
adrenal glands and kidneys, allows the heart to relax in the pericardium, and
increases blood flow to the head, neck, and face. It stills the turbulence of
the mind, perfects the physical health, and makes you extra focused and
luminous in life.
It stimulates Brain Function. The brain
is the place of intelligence, wisdom, power, and knowledge. The skull encases
the brain which regulates the nervous system and other organs of the body.
Headstand yoga pose increases the supply of pure blood to the brain cells
making them healthy and rejuvenated. Healthy brain cells result in an
improvement in cognitive functioning, enhance focus, and clear the thoughts.
It invigorates the Mind. It is a
natural way to calm the stress. The persistent stress takes a toll on the
physical health and leads to an imbalanced livelihood. It increases the flow of
oxygenated blood to the brain that activates the pituitary gland and pineal
gland that efficiently alleviates all the worries, depression, insomnia, and
revitalizes the mind. Its performance is a great remedy for people suffering
from hypertension. The inverted position greatly increases the blood flow and
normalizes the blood pressure.
It is an amazing yoga pose if you want
to optimize the flow of nutrients and blood to your scalp region. Perform the
upside-down headstand yoga pose that enhances the supply of nutrients to the
hair follicles, preventing hair fall, and grants the practitioner with strong
and luscious hair.
It treats sexual disorders. It is
well-known that the headstand enhances the blood flow to the head, glands, and
other organs of the body. It carries positive effect for some of the sexual
disorders like menopause syndrome, menstrual cramps, sperm deficiency, and
other sexual problems. It drains out the blood from the endocrine glands and
results in optimal functioning of the sexual glands.
It improves vision. Going upside down
increases the blood flow rich in vitamins and other essential nutrients to the
sensory organs including the eyes and prevents the onset of various eye
abnormalities such as myopia, cataract, astigmatism, and macular degeneration.
It strengthens the body and improves
your posture. As you hold yourself up on the head in it, you utilize the
strength of your arms, shoulders, and back to keep the pressure off from your
neck and head. By encouraging you to lift your own body weight, it improves
muscle endurance and uplifts the upper body strength.
Final Position: At this moment relax
your body.
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