Salamba Sirsasana

Professional Picture (bottom) from: http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=370&section=9&cat=144

Sanskrit: Salamba Sirsasana

Translation: Salamba means "with support", Sirsa means "head", and asana means "pose".

English: Supported Headstand, Headstand

Critical Elements:

Getting in and out of the asana:

- Kneel facing the wall

- Place clasped hands with interlocking fingers and forearms on a blanket. They should make a triangle shape.

- Place the top of your head on the blanket with the back of your head cradled against the interlocked fingers.

- Raise your buttocks in the air into a modified down dog. The weight on your head should be on the flat spot at the top of your head.

- Make sure that the elbows are shoulder width apart and the head equidistant from each elbow.

- Start to walk the feet towards your head keeping the spine as straight as possible. Do not walk the feet in beyond the point where there is full weight on the elbows. Avoid rounding the back spine as you walk the feet towards the head.

- Bring your knees up to your chest and your heels close to your buttocks. For most, assuming this new balancing position requires a small jump.

- Fully extend the legs up into the air.

- To come out of pose, reverse the above actions SLOWLY.

- You may want to rest a bit with your head still on the ground after your legs have come down before bringing your head up.

Actions and muscles involved in the asana:

- Keep shoulders as far away from ears as possible by pressing into ground with elbows to prevent neck compression

- Keep body and spine straightly aligned as if they are in tadasana, the simple standing "mountain" pose. Your skeleton should be aligned so that your weight is primarily supported by your bones rather than by your muscles. Engage the feet and legs by contracting the quads as if you are standing. Reach legs upwards.

Physical and Therapeutic Benefits of the asana:

Brings fresh blood to the brain

Rests the heart and other organs with change of blood flow

Relieves pressure on the lower back

Helps relieve varicosities

Deepens breath

Improves physical balance

By reversing the normal effects of gravity, it rests the heart, aids circulation

Improves memory and concentration

Deepens breathing

Helps relieve stress and mild depression

Stimulates the pituitary and pineal glands

Strengthens the extremities and the spine

Improves digestion

Assists in relief of the symptoms of menopause

Considered therapeutic for asthma, infertility, insomnia, and sinusitis

Awareness:

I have a lot of fun doing this pose. Once I've become comfortable with getting into it, I feel very balanced and centered. However, if my shoulders become lazy, the top of my head starts to hurt because of the compression. After coming out of the pose, I might feel a little light headed but also much more focused and aware of the surroundings because I had been seeing things upside down while in the pose.

References:

1. Salamba Sirsasana :: Yoga.com

http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=370&section=9&cat=144