‘Sirsa’ refers to the head and ‘Salamba’ means ‘supported’. This is a basic posture with vertical stand; which means, all Yoga practitioners have to experience the pose by holding their legs together throughout and balance on their heads and forearms. It, at the first beginning, may look very difficult; but once you overcome the fear psychologically and balance well physically, I am sure everybody can do it with confidence.
Warm up is a must for this posture. I suggest to start with six sets of Surya Namaskar . According to my experience and Yoga rules, it will be better if you can finish 12 sets of Surya Namaskar before practising Salamba Sirsasana.
First, kneel down with your knees together and bring you hips back over your heels, place your elbows aligned under yours shoulders. Deeply interlace your fingers and creating a semicircle throught the palms. Place the crown of your head on the ground up close against yours hands, lengthen through the back of your neck and extend the back of your head into your palms, curl your toes under and straighten your legs then walk your feet towards your body until your torso and hips are raised vertically upwards. Hold your abdominal muscles contracted as you pull back in your hips, bend your knees and rasie your legs so that your thighs rest over your abdomen as you bring your torso into a vertical position. If you still building your confidence with the head balance, you may wish to spring your feet up softly one at a time, gradually working towards springing them up together until your abdominal strenght and confidence develop enough for you to float your legs up and straighten them together. Remember to keep on your breathing soft and deeper. For beginners , hold 3-5 minutes; for practitioners, keep it for 15 minutes or above if you can keep yourself very stable. To recover, reverse your path slowly and carefully then move into the child’s pose so that your head and neck are supported in line with the rest of your spine.
There are two very important things you have to pay extra attention: 1. Have to keep balance; 2. Beware of your cervical vertebrae (C1-C7) especially those who had injured their spine before. Taking myself as an example, I had my C4 injured and almost lost my confidence to practice this posture until I can practise Salamba Sarvangasana well. So, keep balance and play safe are my advice to all Yoga beginners when trying out this posture.
Salamba Sirsasana is an indispensable part of a Yoga practice. It influence the functioning of the body in numerous ways; benefits are experienced on a physiological, metal and spiritual level, and this postures revitalize the entire system. It can help alleviate fatigue, insomnia, headaches, varicose vine, digestive problems and excess tension and anxiety. So that this posture is often referred to as the king of all postures.