Yoga asanas help us become more aware of our bodies, minds, and surroundings. The 12 fundamental positions, often known as asanas, are more than stretches. They increase spine flexibility, strengthen bones, and stimulate the circulatory and immunological systems while opening the body's energy pathways, chakras, and psychic centres. When combined with regular breathing or pranayama, asanas help relax the mind and relieve tension.
Regular practice can improve general physical and mental health and help avoid diabetes, hypertension, and arthritis. With practice, the stances become a deliberate mental activity.
What is Sirsasana?
Sirsasana is a head asana. When we break the term into parts:- 'Sirsha' means 'head,' and 'asana' means 'posture,' therefore Sirsasana is a head asana. The king of all asanas, Sirsasana or Headstand Position, is a pose that requires equilibrium on the head/crown. This is a challenging yoga pose, and how to do sirsasana can be taught by a yoga instructor.
Due to its numerous health advantages, this asana is quite popular. It improves blood circulation and ensures that enough well-oxygenated blood reaches the brain. Unlike other asanas, this asana requires a lot more practice, but once you master it, you will experience strengthened core and shoulders, improved eyesight, relief from stress, among other benefits. If you are a beginner, you can try and take the help of another person or lean against a wall to learn how to do sirsasana step by step.
Sirsasana Benefits
1. Stress Buster
Headstand is a cooling position since it allows you to focus your attention within. When you combine headstand with long, steady breathing, you have a stress-relieving combination.
2. Better Digestion
When gravity's effects put pressure on your digestive organs, there will be movement of stuck material, the release of trapped gases, and the improvement of blood flow to the vital digestive organs - improving nutrient absorption and delivery to your cells.
3. Sirsasana Benefits for Eyes
On performing the asana, more oxygen and nutrient-rich blood reaches your head, which means more oxygen and nutrients reach your eyes. This can aid in the prevention of macular degeneration and other vision problems.
4. Good for Hair
With a rich supply of oxygen and nutrients to the scalp, blood circulation is boosted, resulting in better hair.
5. Strengthens Core Muscles
Headstand yoga benefits include strengthening your core. To keep your legs up and maintain your balance throughout the pose, there is a lot of core activity that goes on, thus leading to core strengthening.
6. Helps with Sexual Disorders
Headstand yoga benefits deal with prostate issues, hydrocele, leucorrhea, spermatorrhea, and menstrual irregularities. This yoga asana improves the blood flow of the sexual endocrine glands and organs.
7. Removal of Toxins
The Lymph system of nodes and fluids aids in removing waste materials from the bloodstream. When you turn your head over, you immediately stimulate your lymphatic system, which aids in the removal of toxins from your body.
8. Better Focus
When you turn upside down, the blood supply to your brain is increased. This can help you focus better by boosting brain function.
9. Improve Bone Health
Weight-bearing exercises improve bone health. Handstands are considered a weight-bearing exercise as you are supporting your entire weight with your arms.
10. Grip Strength
On performing sirsasana asana, also known as cooling posture, one tends to maintain the optimal balance by gripping their fingers and hands to the ground.
11. Strengthens Shoulders and Arms
You push down into the ground with your forearms while in a headstand, utilizing the strength of your arms, shoulders, and back to keep the pressure off of your head and neck. Thus, it leads to the strengthening of the arms and shoulders.
12. Cold and Cough
Sirsasana benefits include rejuvenating and energizing the entire body, promoting blood flow, protecting your sinuses, and eliminating cough and congestion symptoms.
13. Decreases the amount of fluid build-up
When standing against gravity, the bodily fluids will help flush out any built-up water in your legs, which will help alleviate the edema discomfort.
14.Peaceful Sleep
Sirsasana asana improves blood circulation. The improved blood flow keeps the mind calm and relaxed. This, in turn, improves sleep.
Also Read: What Is Trikonasana (Triangle Pose) Benefits & Steps - Bebody Wise
How to do Sirsasana Step by Step
Here's your guide on how to do sirsasana step by step:
- Sit on your knees on a mat, with your heels tucked under your buttocks.
- Hold the opposite elbows of your hand and bring your forearm to the floor, close to the knees.
- Stretch your arms forward (not your hands, just arms) and interlock your fingers.
- Place your head down on the mat, supported by your interlocked hands.
- Without moving your head or elbows, straighten your knees by lifting your hips upwards.
- Walk small steps forward until the back is straightened.
- Next, bend one knee slowly towards your chest. Do the same with the other knee.
- At this point, your heel should be in the same line as your buttock. Here, you have done the half headstand.
- Slowly, take your knees up until you stand invertedly vertical.
- Balance yourself using your arm and shoulder strength.
Sirsasana for Beginners
Beginners can start with a half headstand first and slowly level up to the full headstand.
How Long Should You Perform Headstand Yoga Pose?
Begin with 30 seconds to 1 minute in the position. Then add 2 to 3 minutes to the time. If you don't feel good, listen to your body and get back to an upright position. You might be able to increase your time with practice gradually.
Who Should Not Do Sirsasana
- If you have recently had surgery or an injury to your neck, spine, or head, you should avoid this pose until you are fully recovered.
- While many yoga poses can be relaxing, your doctor may advise you to avoid inversion postures if you have a history of high blood pressure (hypertension) or are taking medication to treat it or if you have glaucoma.
- Pregnant women should avoid performing this yoga asana.
Precautions You Need to Take While Doing Sirsasana
- Don't move too fast: Doing a headstand incorrectly or rushing through the steps to get into (or out of) the position can cause serious injury, regardless of your yoga experience or fitness level. Slow down, stay focused, remember to breathe, and pay attention to your movement.
- Distribute your weight wisely: If you're having difficulties figuring out how to distribute your weight properly (which will vary from person to person), consider putting a blanket under your forearms for support.
- Always consult your doctor before beginning a yoga practice, especially if you have neck or spine disorders or injuries.
Sirsasana Side Effects
There are no significant side effects of doing sirsasana. Sirsasana yoga benefits will indeed be received upon doing it the right way while considering the precautions.
Summing Up... So Should You Do Sirsasana
Sirsasana for beginners is one of the most challenging yoga asanas to learn. Including it in your fitness routine will be beneficial.
Slow heartbeat and slow breathing are indicators of a flexible and robust circulatory system when you practice Sirsasana or Headstand regularly. The blood that flows into the spinal cord, brain, and sympathetic nervous system is more affluent and healthier. As a result, all biological functions are improved. Eye, ear, nose, and throat problems become better.
Sirsasana may seem like just a fun party trick, but it is so much more. Sirsasana benefits the body and the mind, and it also has variations. Yoga is a never-ending process, and hence, it requires consistent efforts. The more you practise Yoga, the more substantial the sound effects become.
FAQs
Does Sirsasana Regrow Hair?
Yoga for hair growth and better health has grown in popularity worldwide due to the positive outcomes it appears to provide. Sirsasana yoga benefits hair as it increases blood circulation in the scalp, which in return aids in the prevention of hair loss, thinning, and balding. This asana promotes new hair development and protects hair from greying. Also, It promotes hair development by assisting latent hair follicles in attaining their maximal growth potential.
Can We Do Sirsasana Daily?
Yes, you can do sirsasana daily but make sure your stomach is empty. That is, you haven't eaten anything for 3 hours before you do a headstand. You can do this asana in both morning and evening on the same day as sirsasana benefits the soul within. The best time to do Sirsasana is to start the practice in the morning, facing east, and if you do it in the evening, do it facing the west.
Can We Do Sirsasana After Drinking Water?
No, Ideally, do not continue to drink water during the practice. Yoga is unlike any other kind of workout. For one thing, drinking water before an inverted posture can cause a lot of pain and is considered harmful; it can also create acid reflux.
What Do We Call Sirsasana in English?
The term comes from the Sanskrit words Sirsa, which means "head," and asana, which means "position" or "posture." The head and forearms lay on the mat with the hands clasped in this asana. The legs are raised, and the body's weight is adjusted until the head and forearms are fully supported. The torso is perpendicular to the mat from the hips to the head straight. Due to the posture during this asana, it resembles a headstand. In English, Sirsasana is known as a headstand.
