Shirshasana (Headstand) – King of Asanas – How To Do, Precaution, Benefits & Risks

“Shirshasana” is a master yoga practice which is done by putting your head down and leg up. Because of its multiple benefits, it is called the “king of all asanas”. The word “Shirshasana” derive from the Sanskrit word ‘Sirsha’ which means ‘head’ and ‘asana’ which means ‘posture’. “Shirshasana” has many variations, like:

1. Salamba Shirshasana (Headstand)

2. Salamba Shirshasana 2 (Headstand 2 (palms down, shoulder width))

3. Salamba Shirshasana 3 (Headstand 3 (palms down, in front of face))

4. Baddha Hasta Shirshasana (Bound Hands Headstand)

5. Baddha Konasana Shirshasana (Bound Angle Pose in Headstand)

6. Eka Pada Shirshasana (Single Leg Headstand)

7. Mukta Hasta Shirshasana (Free Hands Headstand)

8. Parivrttaikapada Shirshasana (Single Leg Revolved Headstand)

9. Parshva Shirshasana (Side Headstand)

10. Parshvaikapada Shirshasana (Single Leg Headstand)

11. Upavistha Konasana Shirshasana (Seated Angle Pose in Headstand)

12. Urdhva Padmasana in Shirshasana (Upward Lotus in Headstand)

From the above Shirshasana poses "Salamba Sirshasana" ("supported headstand pose") is a variation of the traditional headstand pose. The name "Salamba" also comes from the Sanskrit word "Salamba" which meaning is "supported", "Salamba Sirshasana" is the simplest one and very popular in yoga practice among all Shirshasanas. 

How to do “Salamba Shirshasana” (Supported Headstand)

Shirshasana is an advanced yoga practice that must only be attempted under the guidance of an expert. At the initial stages, you can practice Headstand with the help of a wall or you may take help of your friend too. After learning Shirshasana from an expert, you may practice it.

According to Swami Ramdev, for heart patient, Shirshasana will be injurious so they should to do Anulom-Vimol instead of Shirshasana. Here are the steps of Shirshasna (Headstand):

1. Choose a calm and quiet place to do this asana.
2. Place the yoga mat and sit in the Vajrasana (diamond pose).
3. Slowly bend forward by bringing your head down and placing the forearms on the yoga mat with the interlocked fingers.
4. Place the crown of the head between interlocked fingers and balanced it on the palm.
5. Shift your body weight to your lower body and gently lift your one leg.
6. while the first leg goes up, it is slowly followed by other leg.
7. Try to straighten your leg and slowly slowly place your leg towards the direction of the head. Your back should be straight.
8. Now bend your knees and keep your heels near to the butt.
9. Now raising the legs up and keeping the knees bent when the knees reach a vertical position, slowly-slowly raise your leg straight at the angle of 90 degree.  This is the final shirshasana position.
10. Hold the final position for as long as comfortable or stay in the asana for upto four to five minutes.
11. Focus your attention on the breath and head movement. 
12. Now coming back follow the steps in reserve order.
13. once you came back in normal position, rest for a few minutes in Savasana. 

Benefits

Shirshana provides the following benefits:

• Direct enriched oxygenated blood to the brain cells, rejuvenating them and making them more efficient.
• Prevent migraine and headache as it helps strengthen the blood vessels that cause headaches due to compression.
• Strengthen the glandular system and activate the pituitary glands.
• Work on the thyroid glands thus improving the metabolic function
• Increased blood circulation can help alleviate two common ailments, hemorrhoids and varicose veins, which are caused by insufficient blood circulation in the legs and the anus area
• Recommended for the prevention of asthma, allergies, diabetes and menopausal imbalances.

Risks

• Shirshasana should not be practiced by people who suffer from high blood pressure, migraine, heart disease, catarrh, chronic constipation, kidney problems, weak eye blood vessels or any other eye condition, spinal injury.
• Women who are pregnant or are in their menstruation cycle should not practice shirshasana.
• If you have a medical condition that you are not sure of, consult your physician or the yoga teacher before practicing shirshasana.

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