Shirshasana Steps and Benefits - Yoga Asanas

Apr 11, 2019

“Shirshasana” is one of the advanced yoga poses that exhibits strength, controls your body and helps create mental balance. The word Shirshasana is derived from the Sanskrit word “Shirsh” means “head” and “Asana” means “pose” or “posture.” It is often referred to as the king of asanas. This yoga posture returns blood to the heart and the brain, refreshing the cardiovascular and lymphatic system and provides energy to the whole body.

How to Do Shirshasana?

Sit in Vajrasana. Rest your hands on thighs. Now, breathe normally and place your head on the floor in front of the knees. Interlock your fingers behind your head; now support the back of your head with interlocked hands. Spread the elbow slightly more than shoulder width apart, forming an equilateral triangle. Place the crown of your head in the space between your palms; now gently press your hands against your head to get a firm grip. Concentrate on the balance of the body.

Raise your hips off the floor while making the knees and legs straight. Walk a few steps towards your head. Walk close towards your head, as much as possible. Slightly bend your knees, tuck your thighs in your abdomen and chest. Slowly raise your body in an upward direction and try to shift the weight of your body from toes to head and arms. Be careful while lifting the leg, first lift one foot off the ground, maintaining the balance and then the other foot. Slowly bend your knees bringing the heels near your buttock. Now, raise the legs either one by one or together, in the vertical position. The body must be straight. This is the final position.

Hold on to this position for 3-4 minutes and try this again at least 2-3 times.

How to Release the Pose:

To come back to the normal position, slowly bend your knees. Lower your legs carefully to the ground and maintain the balance.

Precaution for Shirshasana:

Avoid Practicing Shirshasana if you suffer from any physical condition.

This pose is an advanced pose and requires great care. This pose requires daily practice involving forward and backward bends and twist which develop sufficient strength in the neck, back and shoulder muscles and it also improves breathe (breathing exercises) and balance. 

Advise: Do not practice without the help of an expert.

Shirshasana should not be practiced if you suffer from any of the condition: high blood pressure, conjunctivitis, and glaucoma, the detachment of retina, brain or any injury, as well as obesity. Avoid practice during menstruation and pregnancy. Leave the pose immediately if you are suffering from coughing, sneezing or yawning.

Taking care of these precautions is important. Practicing “Shirshasana” will give you immense benefit and will help you in physical and mental health.

Benefits of Shirshasana:

Physical Benefit

  • It improves the blood circulation in the head.
  • It improves the overall physical balance.
  • Relieve the pain in the lower parts of the body and particularly in the lower back.

Mental Benefits

  • Activate all the senses
  • Facilitates Concentration level
  • Improves memory
  • It helps in increasing the intellectual capabilities.

Other Benefits of Shirshasana

Relieve Stress

Headstand or Shirshasana, is also known as cooling posture. If done with long and slow breathing, it will help you to relieve stress (yoga exercises for stress relief), anxiety and depression. It helps you to draw your attention inward.

Blood Flows to the Eyes

Shirshasana has a very positive effect on the eyes. When you flip over, the extra oxygen and nutrient-rich blood will be sent to your head, which means more will be getting into your eyes. This asana helps from preventing macular degeneration and other eye issues.

Strengthen the Core Muscle

Shirshasana or Headstand is a core workout. When you practice this asana, you will rely on your core strength by holding your legs up and maintaining your balance throughout the pose. A strong core makes you more durable and the chances of injury in yoga decreases.

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