Sanskrit Name: Salamba Shirshasana (also known as Salamba Sirsasana)
English Name: Supported Headstand Pose
Translation: Salamba means “with support” Sirsasana means “head pose”.
Friday, November 7, 2014
Instructions
1. First, kneel on the floor and lace your fingers together. Then set your forearms on the floor with elbows shoulder width apart. After, press your inner wrists firmly into the floor and press the bases of your palms together. Then set the crown of your head on the ground and hold the back of your head against your clasped hands.
2. Second, inhale and lift your knees off the floor. Then hold the shoulder blades against your back and lift them toward your tailbone.
3. Third, exhale and lift your feet away from the floor. Then take up both feet at the same time and firm your tailbone against the back of your pelvis. After, turn the upper thighs in slightly and press your heels toward the ceiling. Keep the weight evenly balanced on the two forearms.
4. Once the backs of the legs are fully lengthened press up through the balls of the big toes so the inner legs are slightly longer than the outer. Then as you come down exhale, without losing the lift of the shoulder blades and with both feet touching the floor at the same time.
Muscles and Actions Involved
- Legs
- Arms are the support for your headstand until your head is comfortable with the position. Since your arms are the support, they have to be strong and steady.
- Abdomen
Thursday, November 6, 2014
Analysis
Tina
As I am in the posture, I feel a lot of pressure on my neck. So, it feels sore as I come out of the posture and it is difficult for me to stay in that position for very long. I also feel a little stressed as I do this because I am constantly trying to hold the position as well as deal with the pain from the pressure long enough for me to complete it. Some things I need to do to be in alignment is to hold my elbows closer to my head, hold my shoulder blades against my back, lengthen my spine and neck, and to press my heels toward the ceiling. I feel that part of the reason I was so uncomfortable would probably be because I wasn't in alignment. So, by lengthening my neck, I think I would feel more relaxed and that would create less pressure to my neck. I also think that if I would have brought my elbows closer to my face I might have been able to hold the position longer and steadier.
Martine There seemed to be a lot of pressure on my neck and my hands. Part of the reason there was pressure on my neck was because my neck was not in alignment. If I pushed on my arms more, that would have created less tension on my head and neck. By pushing on my arms I would also be lengthening my spine and neck more. I found that it was easier for me to hold a headstand if I squeezed my whole body. After being in the posture for a few seconds I started to feel the blood rush to my brain and it became harder for me to hold the posture. I also noticed that my body arched a bit while using a wall for support. To fix these problems I need to move my elbows closer to my head so they are not so far apart, push through my arms, and make sure my body is in the correct alignment.
Nikki
While in the posture, I feel a lot of pressure on the top of my head. The blood coursed down to my brain, therefore I felt really dizzy because I am not comfortable at all with applying that much pressure to my head. In order to be in alignment, I need to place the crown of my head on the pillow, because I could feel only part of my head on it. Also, I need to straighten my lower body more, meaning the abdomen and legs. As you can see in my picture, from the abdomen down is where my body starts to get a little crooked. Pointing my toes together toward the ceiling would also have been more helpful in me maintaining a good alignment. This would also have helped in my holding the position for a longer duration. I could only hold the pose for roughly 10 seconds. I also noticed that I was far away from the wall instead of being right next to it. If I went closer to the wall, I would have been able to hold a steadier position.
As I am in the posture, I feel a lot of pressure on my neck. So, it feels sore as I come out of the posture and it is difficult for me to stay in that position for very long. I also feel a little stressed as I do this because I am constantly trying to hold the position as well as deal with the pain from the pressure long enough for me to complete it. Some things I need to do to be in alignment is to hold my elbows closer to my head, hold my shoulder blades against my back, lengthen my spine and neck, and to press my heels toward the ceiling. I feel that part of the reason I was so uncomfortable would probably be because I wasn't in alignment. So, by lengthening my neck, I think I would feel more relaxed and that would create less pressure to my neck. I also think that if I would have brought my elbows closer to my face I might have been able to hold the position longer and steadier.
Martine There seemed to be a lot of pressure on my neck and my hands. Part of the reason there was pressure on my neck was because my neck was not in alignment. If I pushed on my arms more, that would have created less tension on my head and neck. By pushing on my arms I would also be lengthening my spine and neck more. I found that it was easier for me to hold a headstand if I squeezed my whole body. After being in the posture for a few seconds I started to feel the blood rush to my brain and it became harder for me to hold the posture. I also noticed that my body arched a bit while using a wall for support. To fix these problems I need to move my elbows closer to my head so they are not so far apart, push through my arms, and make sure my body is in the correct alignment.
Nikki
While in the posture, I feel a lot of pressure on the top of my head. The blood coursed down to my brain, therefore I felt really dizzy because I am not comfortable at all with applying that much pressure to my head. In order to be in alignment, I need to place the crown of my head on the pillow, because I could feel only part of my head on it. Also, I need to straighten my lower body more, meaning the abdomen and legs. As you can see in my picture, from the abdomen down is where my body starts to get a little crooked. Pointing my toes together toward the ceiling would also have been more helpful in me maintaining a good alignment. This would also have helped in my holding the position for a longer duration. I could only hold the pose for roughly 10 seconds. I also noticed that I was far away from the wall instead of being right next to it. If I went closer to the wall, I would have been able to hold a steadier position.
Andrea
While I was in the posture I felt some pressure on my neck and the top my head. I think the reason that happened is because I probably wasn’t resting my head on the ground/pillow with the crown of my head. I think my head might have been out of alignment, causing the pain I felt on my head and in my neck. Even though it was a new and unfamiliar position, I was able to hold the position for a reasonable amount of time with the wall to use for support.
Some things I need to do in order to be in alignment include bringing my elbows in so that they are shoulder width apart, rest completely on the crown of my head, and lengthen my legs and pelvis. By doing this I will be able to be more stable in the position and relieve some of the pressure from my head and neck.
References
References (facts):
Editor, YJ. "Supported Headstand." Yoga Journal. Cruz Bay Publishing, Inc., 28 Aug. 2007.Web. 06 Nov. 2014. <http://www.yogajournal.com/pose/supported-headstand/>.
The website gives information about the translation of Salamba Shirshasana as well as step by step instructions on how to do the asana. It also provides information about the modification of the pose, which is to perform the pose against a wall and a picture of a professional doing the posture.
Werner, Pam. "Turning Upside Down: The Benefits of Headstand and Shoulder Stand." Sun and Moon Yoga Studio. N.p., n.d. Web. 07 Nov. 2014.
This website explains the physical, emotional, and mental benefits of doing a headstand.
Alda, Irene. "Yoga: Muscles in Inversions." Your Beautiful Karma. N.p., 31 Oct. 2013. Web. 6 Nov. 2014. <http://yourbeautifulkarma.wordpress.com/2013/10/31/yoga-muscles-in-inversions/>.
References (Pictures):
Editor, YJ. "Supported Headstand." Yoga Journal. Cruz Bay Publishing, Inc., 28 Aug. 2007.Web. 06 Nov. 2014. <http://www.yogajournal.com/pose/supported-headstand/>.
Salamba Shirshasana 1. Digital image. Yoga Art + Science. N.p., n.d. Web. 06 Nov. 2014. <http://www.yogaartandscience.com/poses/inver/shirsha1/shirsha1.html>.
Alda, Irene. "Yoga: Muscles in Inversions." Your Beautiful Karma. N.p., 31 Oct. 2013. Web. 6 Nov. 2014. <http://yourbeautifulkarma.wordpress.com/2013/10/31/yoga-muscles-in-inversions/>.
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