SHIRSHASANA (The Head Stand Pose)

SHIRSHASANA

(The Head Stand Pose)

     

The Yogic practices, viz. Shir shasana, Sarvangasana and Viparita Karani Mudra, are unusual body patterns : In them the legs are up and the head down, As such, they come under the category of Viparita Karani Mudra, 1.e. Symbol of Unusual Action, However, in view of the specific effects and the distinctive body pattern of each of these practices, they have been given different names.

Shirshasana is popularly known as the King of Asanas. Everyone is fascinated by its varied and vital benefits as also by its unusual body pattern. This Asana was and continues to be a favourite not only with the Yogis but also with many eminent personalities in other fields.

In this posture, unlike in our normal practice we have to balance the body on the head, with the legs up in the air, Hence, this Asana is appropriately named Shirshasana, i.e. the Head Stand Pose.

In this posture

Contraindications : If there are any problems in the neck, the back or the waist region, (spondylitis, spondylolysis, spondylolysthesis, sciatica, etc.), this Asana should be avoided or performed under expert guidance. If the spinal column has a hunch (kyphosis), or an inward curvature (lordosis) or a bend to the left or to the right side (spoliosis), etc., first you shouldovercome such problems by other means and only then perfor this Asana. Iſ there is any vertebral displacement (slip disc) or if the vertebrae are damaged, avoid performing this Asana. Persons suffering from high blood pressure, heart trouble or breathing problems should not perform this Asana. If you suffer from conditions such as weak eye capillaries, toothache, ear discharge, blocked nostrils, stiff blood vessels (arteriosclerosis), inflammation anywhere in the upper body, defects or deformity in the chest or abdomen, etc., you should not perform this Asana.

NOTES :

1. While practising Shirshasana, do not observe a rigorous fast.

2. This Asana can be learnt and practised at any age (adolescence and beyond) if the state of health is normal for that age. However, to learn this Asana, one may take a long time or short depending upon factors such as age, capacity, etc.

3. While you are learning this Asana, it is better to practise the leading and preparatory practices for as much time as necessary so as to minimise the risks while practising Shirshasana proper. Therefore, it is necessary to give enough time to these practices taking into consideration age, sex, capability, fitness level, etc. Instead of performing Shirshasana in haste or in a wrong manner, it is better not to perform it.

Leading and Preparatory Practices : Practise very well each of the leading stages of Shirshasana, viz. Bhushirasana, Urdhwa Janu Vakshasana, Janu Urdhwasana Prathama and Janu Urdhwasana Dwitiya in that order. Only after mastering these postures step by step should you go in for the final stage of the Shirshasana and maintain it for the period it is comfortable.

It must be mentioned here that the above leading practices are not described in any of the classical Yogic texts. The names have been coined for convenience in learning and teaching the stages of Shirshasana.

These preparatory postures should be practised for 3 to 5 rounds, maintaining their final stages for 3 to 5 breaths each. As all these leading postures form various stages of Shirshasana proper, their technique is not described separately. Instead, these leading positions are covered under the detailed technique of Shirshasana proper which is explained below.

SHIRSHASANA (The Head Stand Pose)

Starting position : Keeping the toes and the knees on the Noor, rest your buttocks on the heels (fig. 1). Fold a towel in a triangular shape and spread it on the ground in such a way that its base is towards your knees and the apex away from you. This will provide a soft base for the head, forearms and elbows.

Technique of Attaining the Asana : Interlock the fingers of the two palms. Place the interlocked palms and the forearms on the towel in such a way that there is a distance of 30 to 40 cms. between the elbows (fig. 2).

(Note: To achieve proper positioning of the top of the head on the ground, initially it is better to start Shirshasana through Marjarasana-B as shown in fig. 3.)

Fig. 1

Fig. 2

Fig. 3

Now liſt the hips up and taking the chin close to the chest, lower the head down. Place the crown of the head in the angle formed by the forearms. Let the palm-interlock skirt the rear of the head (figs.4 and 5).

Fig. 4

Fig. 5

In this position, the chin will be pressed tightly against the chest (fig. 6). After the head is comfortably placed, straighten the legs and let the buttocks go up (fig. 7).

Fig. 6

Now, without curving the back much, move only the heels towards the head keeping the legs straight. The body weight will shift from the legs to the head. Do this consciously. Keep the toes on the floor only for maintaining the balance of the body (fig. 8). This position is called Bhushirasana - (A), i.e. the Head-on-the-Ground Pose(A)

Fig. 7

Fig. 8

Next, keeping the back straight, bend at the knees and take the angled knees towards the chest. During this operation, if the toes come forward, it does not matter. Only, keep the back straight, that is without a bend. Experience the entire body weight on the head. The body weight should not be felt on the hands (fig. 9). This position is called Bhushirasana - (B), i.e. the Head-on-the-Ground Pose-(B).

Fig. 9

Next, taking all the body weight on the head, start raising the legs (fig. 10). Now, folding the legs at the knees, raise the legs further so that the heels touch the buttocks (fig. 11). This body pattern is named Urdhwa Janu Vakshasana, i.e. the Upside Down Knees-to-the-Chest Pose.

Fig. 10

Fig. 11

After this, tilt the buttocks towards the back and take the folded knees upwards simultaneously. Control these movements through the lumbar joint. Let the thighs be parallel to the floor (fig. 12). This position is called Janu Urdhwasana Prathama, i.e. the Knees-up Pose First. Now, take the buttocks a little stomachward and take the folded knees up so that the body from the head to the (folded) knees standsperpendicular to the ground (fig. 13). This position is named Janu Urdhwasana Dwitiya, 1.e. the Knees-up Pose Second.

Fig. 12

Fig. 13

Finally, straighten the legs by raising the portion of the legs from the knees to the toes, i.e. unfolding the knees. Let the torso and the legs be in a straight line perpendicular to the floor. Let the entire body weight be transmitted through the spinal column to the head. Experience as much weight of the body as possible on the rear portion of the head. The toes should point upwards. The arms should not bear any weight. They should be used only to balance the body, just as the brakes control a vehicle. Those parts of the body which are not directly involved in maintaining the posture should be relaxed as much as possible. This is the final stage of Shirshasana, 1.e. the Head Stand Pose

(fig. 14).

Fig. 14

Please note that while performing Shirshasana proper (after a long and regular practice of its various leading and preparatory postures), one should not stop at any of its intervening stages but attain the final stage without interruptions or jerks. One should go through these stages in one continuous and graceful motion. Ensure that all the movements are slow, steady, continuous, rhythmic and graceful. That is to say, the transition from one stage to the other should be smooth and with full control on the movements.

Breathing: When keeping the head down (fig. 6) and while raising the legs (figs. 10 to 13), the breath is usually held involuntarily. Knowing this, consciously keep breathing all through. Even when bringing the legs down, do not hold the breath. Due to frequent attacks of cold or some other kinds of nasal trouble, some people suffer from a blocked nose and find it difficult to breathe through the nose the moment they put their head down. Such persons should first cleanse the respiratory passage by practising Shwasana Marga Shuddhi, Kapalabhati, Anuloma Viloma etc. before turning to Shirshasana.

Eyes and Attention : During the learning period, it is advisable to keep the eyes open as it helps in balancing the body. At this stage, keep the gaze on any point directly before the eyes. However, after good practice of this posture, it is better to close the eyes, go in for conscious differential relaxation and then do Pranadharana.

Releasing the Asana : Maintaining balance, fold the legs at the knees (fig. 13). Next, folding the legs at the groin, bring the thighs parallel to the floor (fig. 12). Bring the folded knees towards the chest (Fig. 11). Unfold the legs (fig. 10). Touch the floor with the toes (fig. 9). Shifting most of the body weight on to the toes, keep the knees on the floor (figs. 8 to 6). Now raise the head from the ground and keeping the knees on the floor, sit on the heels ( figs. 2 and 1).

Practice : Gradually increase the time of maintaining the final stage of the Asana. Aſter gaining self-confidence, practise one round of 1 to 10 minutes according to your capacity.

Probable Mistakes

- Major part of the weight comming on the front or middle part of the head.

- Jerky movements for taking the legs up.

- Holding of the breath.

Taking the body weight on the arms and balancing it on the strength of the hands.

NOTE:

Correction

Correct the placement of the head Ensure that most of the weight of the body comes on the rear portion of the head. For this, the top of the head (the mid-point of the line joining the ears from the top) should be kept in the angle formed by the forearms and the head should not be moved thereafter.

- These should be avoided. All the movements should be slow, continuous, controlled and rhythmic.

- Consciously maintain normal breathing throughout.

- This should be avoided. Keep the body perpendicular and place the major part of the weight of the body on the rear portion of the head so that the weight can be comfortably borne by the atlas i.e. the top or first vertebra of the neck which supports the skull.

In Shirshasana, the hands should be used only to mairitain balance of the body in the final stage and not for supporting the weight of the body. Keeping this in mind, let all the weight come on the head. In some traditions, instead of interlocking the fingers, you have to place the palms by the side of the head on the floor in such a manner that the thumbs touch the head (fig. 15). Further, one can perform Shirshasana by folding the legs in the Padmasana posture. This Yogic practice is called Urdhwa Padmasana (fig. 16).

Fig. 15

Fig. 16

Benefits:

1. The sense organs, i.e. the ears, the nose, the eyes, the tongue, etc. and their controlling centres in the brain, function efficiently. Neurasthenia is an uncommon nervous condition marked by fatigue, excessive sleep, indigestion, constipation, dullheadedness, heaviness of the head, weak memory, etc. Daily practice of Shirshasana can overcome these problems.

2. The blood supply to endocrine glands such as the pituitary, pineal, thyroid, parathyroid, as well as to the brain is improved, thus improving their functioning.

3. Blood stagnation in the abdominal cavity is countered and the organs that have been displaced within (visceroptosis), regain their original position. Blood supply to the abdomen, the chest and the spinal column is increased. As a result, the digestive, excretory and nervous systems function efficiently and disorders such as piles, fistula, indigestion, constipation, etc. can be eliminated.

4. In the early stages of hernia, Shirshasana can be useful as a therapeutic measure. Likewise, it can be useful as a preventive measure.

5. Disorders arising out of blood stagnation in the throat, liver and spleen are eliminated.

6. Due to the beneficial effects of Shirshasana on the endocrine glands, any glandular problems coming in the way of increase of height are eliminated. Thus the pose promotes natural growth of height.

7. This Asana is useful in the treatment of hepatic and nervous type of asthma.

8. Prevents premature greying of hair as also falling of hair.