Sirasana (sirsa = head) or Headstand is an inverted pose which reverses the action of gravity on the body. Inversions turn everything upside down, allowing us to experience a different perspective. The increased blood flow to the brain brings increased oxygen and nutrient to the mind thereby improving the clarity of thought and ease of concentration.
– The increased blood flow to the brain stimulates the pituitary gland which revitalises the mind and central nervous system. The pituitary gland is considered a “master gland” which controls the function of the endocrine system including the thyroid, adrenal gland, ovaries and testes. These glands in turn regulate metabolism, growth, blood pressure, sexuality and other fundamental body functions. An imbalance of the secretion of the various hormones produced by the pituitary gland can lead to many serious disorders of the endocrine system.
– The inverted pose ensures good venous return where the blood will return under gravity without the need for muscular activity. Below the level of the heart, pumps are used to bring blood back up to its level. These skeletal muscle pumps are found in the veins. Contraction of skeletal muscle squeezes blood through them and because they are one-way valves, blood only moves in one direction, towards the heart. Therefore it is necessary to have muscle activity whenever we are upright in order to ensure good venous return. By performing the headstand, the venous return increases and the additional blood stretches the walls of the ventricles. When that happens, the stretched muscle fibers in the ventricles automatically pump more strongly, thus increasing the cardiac output. It resembles the cardio-vascular activity achieved while exercising.
– The pose helps to relieve anxiety and other psychological disorders.
– The final position requires muscles in the neck, shoulders, arms, back and abdomen to be active, which strengthens and revitalises the entire body. It strengthens the core muscles and uppper body.
– The inversion changes the effect of gravity on the body, which has an important effect on blood circulation to the legs and head.
– The pose increases pressure on the diaphragm which aids deep exhalation to expel waste gases and bacteria from the lungs and can relieve the daily effects of gravity on the spine.
– The inversion encourages an upward flow of energy, from the Muladhara Chakra (root chakra) to the Sahasrara Chakra (crown chakra). It helps to awaken the Sahasrara chakra (Crown chakra) which is deemed as the most important Chakra intimately connected to, and influencing, all other chakras and controlling consciousness.
Getting into the pose:
1. Kneel down on the mat. Rest your weight on the forearms and wrap the hands around the elbows. Release the hands, place them in front of you, and form a triangle by interlacing the fingers. Form a cup with the palms. (Note: These steps set the foundation for a stable headstand.)
2. Rest the crown of the head on the mat, so that the back of the head touches the palms.
3. Raise the knees, tuck the toes under, straigthen the knees and raise your hips (visualise a downward dog). Without bending the knees, walk the feet towards the head, gradually bringing the weight of the body onto the head. Pull your hips back so that your neck is not bent backward or forward, but is in a straight line with the spine.
4. When the feet are as close to the head as possible, lift them off the floor (one by one or both with control), bend the kness and slowly bring the thighs close to the chest.
5. Once stability is achieved in Step 4, slowly raise both knees using your abdominal muscles and point the knees toward the ceiling until the hips are facing forward, the thighs are vertical and the knees are aligned with the buttocks.
6. If comfortable, slowly straighten the legs so that the head, trunk, back of the thighs and the heels are in a straight line perpendicular to the floor. This is the final position. Relax the legs and feet. Keep the back active to support the spine and hold it straight. Relax the mind and breathe normally.
Contraindications: High and low blood pressure; Glaucoma; Detached retina; Haemorrhaging or other brain disorders; Chronic or acute neck pain.