sandeyeOther poses, which I do not indulge in: The headstand
February 22nd 2008 18:52
Sirshasana is a pose I do not personally indulge in. Whereas some people find it fearful to attempt, others like myself find it difficult due to the condition of our body. My muscles are not yet firm and able enough to gracefully perform this position. I would be more wobble, less benefit, and no ease, so I leave it alone.
If you wish to try it out for your own practice routine, you should firstly kneel on the floor with your lower arms crossed so that hands touch alternative elbows. Pushing your hands out in front, lock your fingers in a central position and place the rear of your head into the pocket created by the joined fingers. Remember to use this triangular base for balance and support.
Straighten out your legs, bringing your hips upwards, and then slowly walk your still straight legs closer to your body. Ensure that your neck and spine remain aligned by moving your hips as you do so. Bending your knees at this point, your feet leave the floor as your knees rise to the chest area. Your hips should then center in place, keeping the head, neck and spine in a straight line. Pause for one breath, before raising your still bent knees into the air above you. This is where I personally fail, as the abdominal muscles are used and mine are still very weak. Finally, unbend your knees, bringing the legs into the same straight line as the rest of you. Remember to remain stable and secure in your triangular arm pose, which should be so structured as to hold the weight of your body.
Some sources suggest remaining in this pose for 6-12 breaths, before releasing in a gradual reversal of former steps. Other sources instruct that you can remain in the finished pose and concentrate on your breathing for 20-30 minutes. Many sources recommend performing the Child's Pose directly afterwards for your rest and counterstretch.
For variety, you can opt to change the position of your legs within the pose, once gained. From the finished pose you might wish to slide your legs out sideways, keeping them straight. You should aim to point your toes downwards and the weight of the legs will gradually extend the effect of the pose without pushing further into it after a few breaths. Alternatively, you might prefer to move one leg forward and the other backward, as if doing the splits upside down. Try to keep your heel and toe pointed rather than sloppy. A third alternative is to drop one leg to the floor in front of you on an exhale. You raise it back to the main position when inhaling. A fourth variation is to bring your legs into the Lotus position whilst in the headstand. An advanced option is to hip-twist sideways whilst holding the Lotus & Headstand. There are also possible arm variations, but these would come into only an advanced asana practice.
If pregnant, or suffering weak abdominals as I myself do, the Half Headstand is an option you might be interested in trying. You start much the same, but at the point where you have walked your straight legs inwards, you stop. You then raise only the single leg, keeping the toes of one foot upon the floor for added stability.
If you wish to try it out for your own practice routine, you should firstly kneel on the floor with your lower arms crossed so that hands touch alternative elbows. Pushing your hands out in front, lock your fingers in a central position and place the rear of your head into the pocket created by the joined fingers. Remember to use this triangular base for balance and support.
Straighten out your legs, bringing your hips upwards, and then slowly walk your still straight legs closer to your body. Ensure that your neck and spine remain aligned by moving your hips as you do so. Bending your knees at this point, your feet leave the floor as your knees rise to the chest area. Your hips should then center in place, keeping the head, neck and spine in a straight line. Pause for one breath, before raising your still bent knees into the air above you. This is where I personally fail, as the abdominal muscles are used and mine are still very weak. Finally, unbend your knees, bringing the legs into the same straight line as the rest of you. Remember to remain stable and secure in your triangular arm pose, which should be so structured as to hold the weight of your body.
Some sources suggest remaining in this pose for 6-12 breaths, before releasing in a gradual reversal of former steps. Other sources instruct that you can remain in the finished pose and concentrate on your breathing for 20-30 minutes. Many sources recommend performing the Child's Pose directly afterwards for your rest and counterstretch.
For variety, you can opt to change the position of your legs within the pose, once gained. From the finished pose you might wish to slide your legs out sideways, keeping them straight. You should aim to point your toes downwards and the weight of the legs will gradually extend the effect of the pose without pushing further into it after a few breaths. Alternatively, you might prefer to move one leg forward and the other backward, as if doing the splits upside down. Try to keep your heel and toe pointed rather than sloppy. A third alternative is to drop one leg to the floor in front of you on an exhale. You raise it back to the main position when inhaling. A fourth variation is to bring your legs into the Lotus position whilst in the headstand. An advanced option is to hip-twist sideways whilst holding the Lotus & Headstand. There are also possible arm variations, but these would come into only an advanced asana practice.
If pregnant, or suffering weak abdominals as I myself do, the Half Headstand is an option you might be interested in trying. You start much the same, but at the point where you have walked your straight legs inwards, you stop. You then raise only the single leg, keeping the toes of one foot upon the floor for added stability.
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