This video is an explanation of the 8 steps of Sirsasana or Headstand, along with contraindications and benefits.

CHAPTERS
0:00 Sirsasana
0:33 Sashankasana or the Child's Pose
0:56 Steps to practise Sirsasana
2:39 Contraindications
2:54 Benefits of Sirsasana
3:26 Steps to release the posture

IMPORTANT: Sirsasana should be practised under the supervision of a teacher. We do not accept responsibility for any injuries resulting from attempts to practise Sirsasana. Please first consult with your doctor if you think inversions (such as Sirsasana) may not be suitable for you.

Sirsasana, also called the king of the asanas, is the first asana that is practised in the Sivananda sequence of asanas. Sirsasana should be attempted after warming up the body by practising 4-6 rounds of Surya Namaskar.

To practice Sirsasana, first relax into Sashankasana or the Child’s Pose. In Sashankasana, you sit on the heels, bring the forehead down on the mat and keep the arms by the sides of the body, with the palms facing up. Take a few deep breaths in this pose, then follow the below steps.

Step 1: Sit up on the heels with the knees and the feet together, hold the opposite elbows and place the forearms on the mat, close to the knees.
Step 2: Stretch the arms forward and interlock the fingers without moving the elbows. The elbows and the interlocked hands form a tripod, which should firmly press down.
Step 3: Place the top of the head down on the mat close to the interlocked hands.
Step 4: Without moving the head or the elbows, straighten the knees.
Step 5: Walk the feet forward until the back feels straight and the buttocks are vertically over the head.

IMPORTANT: As a beginner, please do the next 3 steps under supervision.

Step 6: Bend one knee into the chest and then the other knee into the chest, bringing the heels close to the buttocks. This is the half headstand.
Step 7: Keeping the knees bent and together, begin to move the knees up towards the ceiling. The heels are still close to the buttocks. Keep the tripod firmly grounded.
Step 8: Slowly straighten the knees and bring the feet up. While you hold the Sirsasana, keep the body weight on the tripod. Breathe deeply and relax the whole body.

To come out of the Sirsasana,
1. Bend the knees.
2. Bring the knees to the chest.
3. Bring the feet down to the floor.
4. Relax into the Child’s Pose for a few breaths.
5. Then take rest in Savasana for a few more breaths.

CONTRAINDICATIONS:
Avoid the practice of Sirsasana if you
1. Suffer from high blood pressure.
2. Suffer from glaucoma or a detached retina or have recently undergone eye surgery.
3. Have a neck injury.

BENEFITS:
1. Sirsasana, being an inversion, enhances deep breathing and brings an increased supply of oxygen-rich blood to the brain. As a result, it invigorates and strengthens the nervous system and slows down the ageing process. It gives rest to the heart and the circulatory system, as gravity helps return the venous blood from the legs to the heart.
2. It is a remedy for those suffering from varicose veins as it helps in draining stagnant blood from the lower extremities.
3. It promotes hair growth and slows the ageing process down.
4. Regular practice of Sirsasana slows the rate of respiration, calms the mind and improves memory and concentration.
5. Regular practice of Sirsasana strengthens the arms and shoulders
6. It increases self-confidence.

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Sivananda Yogalife is an independent yoga studio located in New Delhi, India, offering online as well as physical classes. It is not affiliated to any other organisation.

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Understand Surya Namaskar (sun salutation): [ Ссылка ]
Learn variations of Surya Namaskar (sun salutation): [ Ссылка ]
54 rounds of Surya Namaskar (sun salutation) practice: [ Ссылка ]

Pranayama and Surya Namaskar practice (audio): [ Ссылка ]

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