Salamba Shirshasana

http://www.yogaartandscience.com/poses/inver/shirsha1/shirsha1.html

Salamba Shirshasana - Headstand

Sa - with

Alamba - prop/support

Shirsha - head

Support with the head, or the supported headstand.

Getting In and Out of the Asana

Getting In

1. use a mat and a blanket to provide a cushioning for head and arms

2. put forearms onto the blanket (slightly outwards)

3. hold hands together with fingers interlocked (get comfortable with both right over left and left over right)

4. take the top of head to the floor/get head centered (being off center will cause too much pressure on the throat or neck)

5. pull shoulders into spine and lift knees off ground

6. slowly walk up feet towards the head while engaging quads

7. bend knees to chest, then straighten legs upwards

8. turn thighs inwards and press feet upwards

9. hold for 10 seconds to start, working up time

Getting Out

1. bring knees back down to chest

2. place feet on ground

3. walk feet backwards away from head

4. place knees back onto ground

5. lift head

*come out of this asana slowly*

Coming out of this asana incorrectly can hurt or injure the neck area.

Actions and Muscles Involved in Salamba Shirshasana

There should be stretching through biceps, triceps, and armpits. One doing Salamba Shirshasana should also widen the neck, chest, and back. One should also keep the chest and neck relaxed while tightening the core and legs. The legs should be stretching upwards.

Benefits of Practicing Salamba Shirshasana

The headstand can strengthen the neck, shoulders and abs. It also helps improve balance. Salamba Shirshasana is good for the cardiovascular system. Being upside down eases the stress on the heart having to work against gravity. It also moves the blood to the higher part of are lungs, making it easier to put oxygen into the bloodstream. Having more oxygen in the blood increases focus, with more blood going to the brain. Being in the pose can also give the lungs a bigger capacity, because while in the headstand, the lungs have to work with extra weight of other organs on them.

How I feel in Salamba Shirshasana

The asana gives a strengthening feeling. I feel powerful and refreshed in the asana. It is also challenging to hold, and takes a lot of focus and concentration to stay relaxed. It feels good to be able to open up my chest and expand. I also like the sensation of being upside down.

Bibliography

Bradley, Charlotte. "8 Reasons to Practice Headstand (Salamba Shirshasana) | Yoga Flavored Life."Increase Strength, Flexibility of Mind and Body with Yoga: Postures, Poses & Tips. WordPress, 15 Apr. 2009. Web. 15 Apr. 2011. http://www.yogaflavoredlife.com/styles-poses/8-reasons-practice-headstand-salamba-shirshasana.html.

Earnshaw, Rory. "Yoga Journal - Supported Headstand." Yoga Journal: Yoga Poses, Classes, Meditation, and Life - On and Off the Mat - Namaste. Cruz Bay Publishing Inc. Web. 15 Apr. 2011. http://www.yogajournal.com/poses/481.

Fitz-Simon, Witold. "Salamba Shirshasana 1." Yoga, Art, and Science. Witold Fitz-Simon, 2010. Web. 15 Apr. 2011. http://www.yogaartandscience.com/poses/inver/shirsha1/shirsha1.html.