Method Of Doing Shirshasana And Its Benefits
Headstand (Shirsasana) is an important yoga asana. The word headstand means the asana done by the head, which means that your head plays a very important role in doing this asana.This asana is done by inverting the body and has numerous physical, mental, and spiritual benefits. Many yogis call it the “king of asanas”. It is very difficult to do this asana in the beginning, but it can be done very easily after some time by practicing it. There are many benefits of doing headstand, which are mentioned in this article.
Correct Way To Do Shirshasana:
1. Preparations before doing Shirshasana:
* Warm-up: Before doing Shirshasana, you should warm up well. Warm up your neck, shoulders, and core muscles thoroughly. For this, you can rotate the shoulders, bend the neck, and activate the core muscles. Warming up can help you avoid any kind of muscle strain or pain while doing Shirshasana.
* Basic postures: You should do some warm-up postures like Balasana (Child’s Pose) or Bhujangasana (Cobra Pose) before doing Shirshasana. This will help in preparing your body for Shirshasana.
2. Getting into the right position:
* Your head position:To do Shirshasana, first of all you should spread your yoga mat, thick blanket or towel. Now sit on your yoga mat on your knees and then place your head on the floor. Interlock your hands behind the neck to keep your head on the floor. This technique is important to stabilize and support your head in this position.
* Hand position: Interlock your hands behind your head and place your palms on the lower part of your head. This will provide good support to your neck and head. Now slowly lift your hips upwards and slowly straighten your legs upwards. Initially keep your legs bent so that you can stay in balance comfortably.
3. Entry into the Asana:
Lean forward and place the elbows of both hands on your yoga mat. Now join the fingers of both hands tightly together, i.e. interlock them. Place your head gently between the palms of both hands. This will provide good support to your neck and head. Breathe deeply and steadily in this position. Control the speed of your breathing and keep the pulse rate steady.
Slowly raise your toes upwards so that your body will be in Trikotha (Triangle) pose. Initially keep your legs bent so that you can stay in balance.Now lift your hips up and also Slowly lift your legs upwards. As you feel comfortable, straighten your legs. In this process keep your body in a straight line. When your back is straight, then slowly put your entire body weight on your arms and keep your body stable. Try to keep your body weight on your head as little as possible. Make sure that your body weight is evenly distributed between the head and shoulders.So that you do not get any kind of injury. In this position you have to breathe deeply and steadily. Control the speed of your breath and keep the pulse rate steady. In the beginning, you should inhale 05 times and exhale 05 times.
When you become proficient in this asana, then you can increase the time as per your wish. Now you have to focus your attention on one place and keep your body in a stable position. If you feel any kind of discomfort, then slowly come out of the asana.
Coming out of the pose: Slowly bring your legs down and return them to the floor. Rest for a while in Balasana (Child’s Pose) to relax your body. This will relax your neck and shoulders and you can come out of the pose.
2. Easy way to do Shirshasana:
1. If you are having difficulty in balancing yourself while doing Shirshasana, then you can take support of the wall of your house or take help from someone.
2. If you are having difficulty in lifting or straightening your legs, then keep them bent before lifting them up so that your chest can support the legs. This will help you in doing Shirshasana.
3. When you have full confidence in balancing yourself, then slowly stop taking support of the wall.
3. Benefits of Shirshasana:
Regular practice of Shirshasana can lead to physical, mental and spiritual benefits:
1. Improved blood circulation: Brain stimulation: The head down and feet up position in this asana increases blood flow to your brain. This improves your mental clarity, concentration and freshness.
Improved circulation: This asana stimulates blood circulation in the heart and arteries which improves heart health.
2. Core and upper body strengthening:
Core strength: Shirshasana activates the core muscles, which increases the strength of the abdominal and back muscles.
Shoulder and arm strengthening: In this asana, the weight falls on your shoulders and arms, which increases their strength and stability.
3. Improved balance and stability:
Balance ability: This asana improves the balancing ability of your body and increases physical awareness.
Intimate stability: The head down and feet up position improves physical stability, which is also helpful in other yoga postures.
4. Stress Reduction and Mental Peace:
Stress Reduction: Performing this asana reduces mental stress which gives you mental peace. It regulates your breathing and calms the nervous system.
Boosting morale: Performing this challenging asana increases self-confidence and mental toughness.
5. Digestive and hormonal health:
Improves digestion: Being inverted puts pressure on your digestive organs which improves the digestion process.
Hormonal balance: This asana improves the functioning of the pituitary and thyroid glands which helps in maintaining hormonal balance.
6. Improves breath quality:
Deep breathing: Deep and steady breathing during Shirshasana improves the respiratory system which increases the breathing capacity of your lungs and strengthens them.
4.Precautions for Shirshasana:
The following precautions must be followed while performing Shirshasana:
1. Neck problems: If you have any neck injury, pain, or any kind of problem then you should avoid doing this asana. Performing the asana incorrectly can put more pressure on the neck which can lead to injury.
2. High blood pressure and heart disease: Individuals with high blood pressure or heart problems should consult a doctor before performing this asana. This asana can affect blood pressure and heart rate.
3. Difficulty or discomfort: If you feel any kind of discomfort while performing this asana such as headache or change in heartbeat, then immediately leave the asana and rest the body. Consult your doctor.
4. Professional guidance: Before performing Shirshasana, you should seek guidance from a trained yoga teacher or do it under their guidance. It is important to perform the asana with the right technique and method to avoid any kind of injury.
Common mistakes in Shirshasana and their solutions
1. If you feel excessive pressure on the neck:
Solution: Place your head correctly on the floor and support the head with the hands. Keep the neck muscles in a relaxed position.
2. Lack of balance:
Solution: Activate your core muscles to maintain balance and slowly raise the legs. Take the support of a wall or a partner initially.
3. Not breathing deeply:
Solution: Take deep and steady breaths during Shirshasana. This not only improves the respiratory system but also provides mental peace.
4. Feeling tired or uncomfortable:
Solution: If you feel tired or uncomfortable, come out of the pose immediately and rest. This may be a sign that you need to improve your technique.
Before doing Shirshasana, you should consult a yoga guru and in the beginning, you should do Shirshasana under his guidance. By doing this, you can avoid any kind of injury.