How to do Sirsasana - Headstand

Sirsasana or the head stand pose is the most important among inverted asanas. In Sanskrit the word ‘sirsha’ means ‘head’ and ‘asana’ means pose. Sirsasana is considered the king of all asanas and is usually done at the end of the yoga asana practices. This is not difficult to practice if it is performed under the guidance of an expert and providing the basic rules are carefully followed. It speeds up the blood circulation and ensures that brain receives sufficient well-oxygenated blood.





How to:
1. Start by sitting on all your heels, your palms on your knees.
2. Hold on to your elbows with your hands and lower yourself down to the ground.
3. Rest the elbows on the ground.
4. Let go of your elbows and lock your fingers together instead, laying them in front of you.
5. Place your forehead on your locked fingers.
6. Slowly lift your knees off the ground and slightly walk forward.
7. Slowly lift your legs up off the ground.
8. Carefully, lift your legs all the way up until your feet are pointing at the sky.
9. Hold the posture for a few deep breaths.
10. Slowly, stretch your leg each in the front and back alternately as far as possible.
11. Repeat this a few times.
12. Now, stretch your legs on either side as far as possible.
13. Join the soles of your feet together and slowly lower them down, your knees pointing on either side.
14. Slowly rotate your hips on either side.
15. Lift your legs back up.
16. Now, carefully, bring your right foot to your left inner thigh.
17. Repeat the same with the other leg, coming into a folded-legs position.
18. Hold for a few moments and then unfold your leg, stretching them back up.
19. Now, fold both your legs back as shown.
20. Now, fold from the hips, bringing your knees towards your belly.
21. Place your feet on the ground.
22. Finally, lower your knees to the ground.
23. Come into the child's pose and relax.

Why to:
• Greatest of asanas which awakens the Sahasrara chakra
• Revitalizes the entire body and mind
• Relieves anxiety and psychological disturbances
• Helps rectify nervous and glandular disorders
• Encourages deep exhalation which purifies the lungs

Caution:
Avoid this asana at all costs if you suffer from any back injury, headaches, heart conditions, high blood pressure, or a neck injury. Do not practice this posture during menstruation. If you have low blood pressure, don’t begin your practice with this asana. Only if you are an expert or have been practising this pose for long, you can continue practising this pose through your pregnancy. But don’t begin to practice this pose after you become pregnant.

Best time:
This asana must be done only on an empty stomach. You need to make sure to have your meals four to six hours before your practice and give your body enough time to digest your food. Ideally, there needs to be a 10-12 hour gap between your meals and your practice, which is why it is best advised to practice this asana early in the morning. However, owing to busy schedules, a lot of people find it hard to work out in the morning. Such people may practice yoga in the evening. Your bowels also must be clean while you practice this asana.

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