- Sit on your knees.
- Lace your fingers together and set the forearms on the floor, elbows at shoulder width.
- Set the crown of your head on the floor, in between the bowl of your hands.
- Lift your knees off the floor.
- Walk your feet closer towards your body until you have your spine in a 90 degrees angle with the floor.
- Make sure your spine is straight and your tailbone pointed towards the ceiling.
- Retract your shoulder blades and make sure that there is enough space between your shoulders and your neck and head.
- Engage your gluteus maximus, your thighs, your back muscles and your abdominal muscles to come up. Then you can either lift one leg at the time or two at once.
- If you have lifted two legs successfully you can keep your knees bended and from this position try to raise the legs, or keep your legs straight from the beginning and lift them.
- Make sure that your hips are in neutral position; do not hyper flex your spine. You have to contract your abdominal muscles all the time to stabilize.
- Keep your elbows close to each other, so you can initially use the strength from your shoulders and arms to balance. Once you are balanced and comfortably in the pose you will feel that you don’t need a lot of muscle power anymore. You feel light and there is no pain anywhere.
- Come down without losing the straight spine, with both feet touching the floor at the same time, softly and controlled.
- You can start practicing this pose against a wall
- You can get the feeling of this pose if you come up and stay with your knees bended
- You can try coming up with your toes only a few centimetre from the ground
- Make an 90 degree angle with both legs together and come up again, do this 5 times
- Make a lotus pose while in head stand
- Make a butterfly while in headstand
- Spread leg legs left-right, come up straight and spread legs, to the front and back
This asana is good for;
- Calms the brain and helps relieve stress
- Stimulates the pituitary and pineal glands
- Strengthens the arms, legs, and spine
- Strengthens the lungs
- Tones the abdominal organs
- Improves digestion
- Helps relieve the symptoms of menopause
- Therapeutic for asthma, infertility, insomnia, and sinusitis
Be careful with this pose with;
- Back injury
- Heart condition
- High blood pressure
- Neck injury
- Low blood pressure: Don’t start practice with this pose
- Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don’t take up the practice of Sirsasana after you become pregnant.