Salamba Sirsasana / supported headstand
April 12th, 2007
* With the back to a wall, place the elbows shoulder-width apart, interlink the fingers to the hilt, no further than 4 inches/10 cm from the wall.
* Check that the shape made by the arms is symmetrical and elbows are equal distance from the wall.
* Take a few breaths while the little finger side of the wrist bones lengthen and descend, with a sense of the breath settling.
* Without disturbing the integrity of the breath or the shape of the arms, place the crown of the head onto the floor and the back of the head into the cup of the hands, ensure that both sides of the neck feel long and that the weight does not tip forwards or back on the head.
* Straighten the legs and walk in towards the wall, ensuring that the head remains comfortable and that the breath is open and spacious.
* Practice regularly until confident, then when legs are walked in as close to the wall as possible, raise one leg poker straight to the wall and push the other from the floor to follow it, with a spring-like action.
* Do not grip the eyes, brain or breath. Maintain a comfortable position on the head, imagining how well placed you would need to be if you where to practice the pose without the arm support and emulate that kind of alignment (keep the arms in situ).
* Stay for up to 30 breaths at first, then build up to stay for as long as comfortable.
Contraindications:
- Not to be practiced without consultation from a senior yoga teacher by any one with any medical condition.
- Not to be practiced during menstruation.
- If there is pain in shoulders or neck come down and seek advice.
- If there is tension in eyes or head come down and seek advice.
One comment on “Salamba Sirsasana / supported headstand”
01
[…] This sequence involves mostly supported versions of classical yoga poses. The supports or props can be used to inform the body of alignment in each pose, can aid release into the pose and can allow the student to work into the pose within the context of the yamas 1/ Ardha Uttanasana / half-intense stretch (standing forward bend) 2/ Adho mukha svanasana / down face dog (variation): hands and heels on blocks, hands at wall, feet wide 3/ Salamba sirsasana / supported headstand 4/ Prasarita padottanasana (supported stool and high bench) / wide-legged forward bend 5/ Adho mukha svanasana (belts on door handles) 6/ Halasana (toes on hip height bench) 7/ Savasana / corpse pose […]