 Practicing Sirsasana at one of the beautiful beaches in the Riviera Maya, Mexico. Salambasana Sirsasana (Headstand) is considered a restorative pose, and is typically performed towards the end of a yoga practice session. Inverting the body stimulates control mechanisms in the heart and the arteries that monitor and adjust blood pressure. Inversions can also positively affect the flow of the cerebrospinal fluid in the spinal cord and the brain.
The benefits of practicing this pose are many, after all this pose is known as the 'King of Yoga Asanas'. Below are some benefits:
This posture took me a long time to gain confidence in doing. I believe this posture to be one that is perfected over time, day by day, and should never be seen as an 'end achievement'. On the contrary, it is a foundation posture that prepares the body and mind for further poses. I personally love this pose as I find it very relaxing. Many of students laugh when i say 'relaxing', but trust me when I say I am 'fully present' when practicing a headstand as there is no way I could think of what Il be having for breakfast, or wearing that day, when I am in the pose! Coming into Salambasana Sirsasana When practicing headstand it is important to breakdown and build up to the posture with the time and respect your body deserves. Start with practicing Dolphin pose. Setting up the posture is essential to build a strong foundation. If you think of Headstand as a tower, a strong tower needs a strong foundation! Kneeling down bring your elbows to the mat and cross your forearms to measure the distance between elbows with your hands. This is the same distance between your shoulders. Keeping your elbows at that distance, bring your hands together and interlock your hands keeping your pinkies on the mat. Tucking your toes, lift your knees aways from the mat and come on your feet. Bring your gaze to your clasped hands. This may be enough for a while until you master Dolphine. If you feel you can walk your feet in towards the body, come back to your knees, and tuck your head between your hands, keeping your hands clasped and the pinkies on the mat. Place your head so that your crown is touching the mat but be sure not to place your body weight on to your head, but instead see if you can begin to activate your core muscles. Walk the feet in towards the body and bring one knee into the chest followed by the other so you become a little ball. If this is too much you can practice bringing one knee into the body and alternating. Once both knees are tucked begin by straightening up the legs together. Check that your shoulders are away from your ears, and that your pelvis is neatly stacked in alignment with your shoulders. Anatomical description of Sirsasana Shoulders and Arms The triceps are active, stabilizing the forearms on the floor. The biceps contract the action of the triceps. The long heads of both muscles cross the shoulder joint and attach at the joint socket at the top and bottom. Contracting these muscles hold the head of the arm bone firmly in the joint socket. The anterior deltoids draw the shoulders over the head. The lower trapezius draws the shoulders away from the neck freeing the cervical spine. The infra spinatas and teres minor muscles that join the shoulder blades to the upper arm bones (the hummerus) turn its head into the socket, stabilizing it. Trunk Muscles running the length of the spine lift the back into the pose and remain active to stabilize it. The rectus abdominus muscle, running from the chest to the public bone, activates to prevent the rib cage from bulging out. It works in the opposite direction to the erector spinae, which results in the two muscle groups forming a supportive sheath around the torso. The muscles in the lower back acts in concert with the psoas to support the lower back. Pelvis and legs The gluteus maximus in the buttocks extends the hips. The psoas balances the pelvis so that it is tipped neither forward or backward, but is straight up and down – like an upside down bowl. The tensor fascia lata along the outside of the hip works with the gluteus midius deep in the buttocks to turn the hips inward and keep the legs from splaying. This counteracts the gluteus maximus in turning the hips outward. The adductor group draws the thighs together. The quadriceps straightens the knees. The tibialis anterior muscle on the front of the shin bends the ankles. The peronei muscles along the outside of the lower leg turn the feet slightly outward. References: The Key poses of Yoga: Your guide to Functional Anatomy in yoga, by Ray Long Yoga Anatomy, by Leslie Kaminoff Anatomy of Yoga, By Angus and Robertson
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