Sirsasana (शीर्षासन)

Sirsasana (शीर्षासन), or Headstand, is often called the “King of All Asanas” due to its numerous physical and mental benefits. There are two primary variations in the Ashtanga Vinyasa tradition: Sirsasana A and Sirsasana B. While both are inversions, they differ in their foundational support and a few key aspects.

How to do Sirsasana

Sirsasana A (Supported Headstand)
How to Do It:

  1. Preparation:
    Start in a tabletop position on your hands and knees.
  2. Foundation:
    Bring your forearms to the floor, shoulder-width apart. Interlace your fingers, creating a “”basket”” with your hands.
  3. Head Placement:
    Place the crown of your head on the floor, with the back of your head resting securely against your interlaced palms. Ensure that the weight is distributed between your forearms and your head, not all on your neck. Your head and forearms should form a stable triangle.
  4. Lift and Walk:
    Tuck your toes and lift your knees off the floor. Slowly walk your feet towards your elbows, keeping your hips lifted and stacked over your shoulders.
  5. Lift the Legs:
    Once your hips are directly over your shoulders, engage your core and slowly lift one leg, then the other, or both simultaneously with control. Extend your legs straight up toward the ceiling.
  6. Final Pose:
    In the final pose, your body should be in a straight line from your shoulders to your feet, with your core and legs engaged. Maintain a steady, calm breath.
  7. Exit:
    To come down, slowly and with control, lower your legs back to the floor. Release your head and rest in Child’s Pose (Balasana) to decompress the neck.

Sirsasana B (Tripod Headstand)
How to Do It:

  1. Preparation:
    Start in a tabletop position.
  2. Foundation:
    Place your hands on the floor, shoulder-width apart, and about a foot in front of where your head will go. They should be in line with your shoulders.
  3. Head Placement:
    Place the crown of your head on the floor, forming a tripod with your two hands. The hands and head should create an equilateral triangle.
  4. Lift and Walk:
    Tuck your toes and lift your knees. Walk your feet towards your head, stacking your hips over your shoulders.
  5. Lift the Legs:
    Engage your core and slowly lift one knee, then the other, onto the backs of your upper arms (like a headstand variation of Bakasana/Crow Pose). From this position, slowly and with control, straighten your legs up to the ceiling.
  6. Final Pose:
    The final pose is a straight line from your head to your feet. The weight is distributed more evenly between your head and your hands.
  7. Exit:
    Slowly bend your knees back to your upper arms and then lower your feet to the floor. Rest in Child’s Pose.

Benefits of Sirsasana

  • Improved Blood Circulation:
    Inversions reverse the effects of gravity, sending oxygenated blood to the brain, face, and scalp. This can improve mental clarity, memory, and even hair and skin health.
  • Stimulates Glands:
    The pose is said to stimulate the pituitary and pineal glands, which regulate many bodily functions, including mood, sleep, and metabolism.
  • Strengthens Core and Upper Body:
    Both poses require and build significant strength in the arms, shoulders, and deep core muscles.
  • Stress Relief and Calmness:
    Inversions can calm the nervous system, relieving stress, anxiety, and mild depression.
  • Improved Digestion:
    The reverse of gravity on the digestive organs can help with issues like constipation and indigestion.
  • Boosts Confidence:
    Mastering an inversion like Headstand can be a huge confidence booster, as it requires overcoming fear and building strength and balance.

Contraindications of Sirsasana

Avoid or modify this pose if you have:

  • Neck or Spinal Injuries:
    Any existing or recent injury to the neck, spine, or shoulders is a major contraindication.
  • High Blood Pressure or Heart Conditions:
    The inversion can increase blood pressure in the head and should be avoided by people with these conditions.
  • Glaucoma or Detached Retina:
    The increased pressure in the head can be dangerous for the eyes.
  • Pregnancy:
    It is generally not recommended to practice inversions during pregnancy, especially if you were not practicing them before.
  • Menstruation:
    Many yoga traditions advise against practicing inversions during menstruation, though this is a personal choice.
  • Vertigo or Inner Ear Problems:
     These conditions can make it difficult to maintain balance.
  • Recent Stroke:
    Anyone who has had a recent stroke should avoid this pose.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Muscles Engaged:
This variation requires more upper body and core strength than Sirsasana A, as the hands are not interlaced. It heavily engages the deltoids, triceps, and core.

Joints:
The hands, wrists, and shoulders bear more weight. It’s crucial to have strong wrists and shoulders to prevent injury.