Sirsasana is a yoga asana, or one of the possible postures in a yoga practice. It is often referred to as a supported headstand, because the crown of the head rests on the floor, but is supported by the forearms, which rest on either side of the head with the hands clasped behind the head. Sirsasana is an advanced yoga pose that practitioners must work up to; it takes practice to be able to get into the posture, and then takes even more practice to be able to rest in it. There are many physical benefits associated with this posture, but it may also help to stimulate the nervous system, relieve depression, and even treat insomnia.
Anyone attempting sirsasana for the first time should generally do it as part of a yoga class, or with a spotter nearby to assist if needed. There are ways to work up into the position, such as using a strap or the wall to support the body, or by only partially raising the body into the position. This will help to work the necessary muscle groups in a slow and safe manner.
Generally, the position is achieved by kneeling on the floor, and bringing the head and forearms down to the floor so they are in the proper position. Continuing to bend forward, lengthening the spine and engaging the muscles of the shoulders, upper thighs, will also help to get into sirsasana. Eventually it will become necessary to kick the legs up; it is recommended that practitioners lift both the legs in one fluid motion.
In the beginning, it may only be possible to hold sirsasana for a few seconds. With practice, however, it will become possible to hold it for much longer. It is important to come out of this pose slowly and to rest the head on the floor for a few moments before sitting up and eventually standing.
There are certain individuals who should not attempt sirsasana. Women who are pregnant should not do this pose, as well as anyone with a brain or eye injury, or eye condition such as glaucoma. Individuals with injuries to the neck or spine, or those who have high blood pressure or an irregular heartbeat should also not attempt this asana either. For people who do not have any of these considerations, however, sirsasana can be very beneficial,and can help to strengthen the muscles of the upper legs, back, and abdomen, as well as benefiting overall health and well-being.
