Sirsasana, Shirshasana, or Headstand is an asana.
Sanskrit: शीर्षासन;
Sa – With, Alamba – Support, Sirsa – Head, Asana-Pose;
Pronounced As – sah-LOM-bah shear-SHAHS-anna
“Sirsasana the King of all Asanas
and the reasons are not hard to find” BKS IYENGAR
Salamba Sirsasana (headstand) is one of the main asanas that form a central and most important part of an Iyengar Yoga practice. B.K.S. Iyengar describes it in his book “Light On Yoga” as being “the king of all yoga poses”. Headstand, or one of its variations is included in virtually every Iyengar Yoga sequence. Students with a regular home practice will be practicing the pose daily.
Despite its importance, care must be taken not to rush quickly into practicing this pose. Sirsasana is best learnt once a solid foundation has been established in the introductory asanas.
A student must have an established practice of Sarvangasana, shoulderstand before they are introduced to Sirsasana.
A student will then be taught the pose in stages and through actions in asanas that build strength, confidence and understanding. This post aims to highlight these elementary asanas and clarify the actions and techniques that can be learnt from them.
Asanas to learn
Tadasana
Tadasana tah-DAHS-anna 'Mountain Pose' is taught from the beginning. This pose teaches body awareness, alignment and action to lift and find stability in the whole body. Tadasana teaches the practitioner how to stand upright, how to find the subtle balance and evenness of the body. Tadasana teaches the practitioner the connection of the feet to the legs to the pelvis to the spine to the chest to the shoulders to the head.
All of these actions are then executed in subsequent poses, as all poses are said to be some form of tadasana.
It is one of the most important asanas to build your Yoga practice. BKS Iyengar says, "Once we can master 'tadasana' then all the other poses come."
Stretches and creates flexibility in the spinal column. Stretches the rectus abdomini and intestines. Strengthens thighs, hips, knees, and ankles. Frees the spinal nerves. Improves posture.
Gives lightness and agility to the mind.
A meditative and surrendered attitude in the performance induces detachment and lightness.
Standing in tadasana the student becomes aware of their body and limbs. They start to observe a sense of awareness of themselves, underneath the skin where there is breath, mind, body action. And then begins to awaken to the interconnectedness of themselves and the world around them.
Adho Mukha Svanasana
Adho mukha svanasana AH-doh MOO-kah shvah NAHS-anna
Another introductory pose that is taught from the beginning, it teaches the foundation for inversion practice. In this pose we learn how to lift the shoulder blades away from the neck towards the waist.
We also learn the art of using our arm strength and not to grip the shoulders to hold ourselves in position. The work of the legs helps us understand how the leg action done correctly will create lift and space in the pelvis,
and therefore the spine. Iyengar teachers know how to adapt the pose for back pain, shoulder pain and hip and knee issues.
Prasarita Padottanasana
Prasarita Padottanasana (To pronounce 'prasārita' correctly, say the long 'ā' like the 'a' in 'father' and emphasise this sound.) prah SAAReetah PAH doh TAH NAH sah-nah
This asana is often taught as a modification as for Sirsasana as well as an addition to Sirsasana and it is taught to teach the actions for the arms and shoulders in Sirsasana. It is a resting pose which will come with a lot of practice!
There are several stages and variations of this pose:
Having your hands underneath your shoulders, stretching your trunk and chest forward.
Having your hands in line with your feet, taking your head to the floor.
Taking your hands to your outer ankles or the outer blades of your feet.
Taking your hands behind your back in Paschimanamaskarasana (Anjali mudra behind your back) as shown in the photo.
There is another stage where the arms are straightened and the hands place upwards behind the legs. This stage reflects the Sirsasana variation Mukta hasta sirsasana.
Free hand Head Posture.
As shown in this photo.
Like Tadasana and Adho Mukha Svanasana, Prasarita Padottanasana is a foundation pose for Sirsasana. It provides the foundation of learning to balance with the head down as well as being a resting pose for the mind, like Sirsasana when the head is resting on the ground or support the relationship between the poses is felt and understood.
Of course many other poses can help build the actions, strength, flexibility and stability needed to learn before beginning to practice the action and stages of Sirsasana.
I must end this blog with establishing that first Sarvangasana SAA van GAA san A or shoulderstand must be learnt and held well for five minutes at least, before a student can embark on Sirsasana.
And that I think is another blog!!