Salamba Sirsasana Supported Headstand “King of All Poses”
Why I Chose this Pose:
Salamba Sirsasana was the first pose that I said…nope never going to do that one…no way…really risky and it is risky, caution needs to be taken with this pose. Now this is one of the most calming poses for me. When I feel scattered brained or anxious I go into supported headstand. In order to center myself before teaching a class I perform supported headstand, even before Jeopardy I like to take supported headstand. It is empowering and calming all at the same time. It is the King of all Poses.
Benefits:
· Increased blood flow to the brain including the pineal and pituitary glands
· Increased circulation which increases the body temperature
· Increased focus and clarity of thought
· Enhances mind body awareness
- Please note this is not suggested for individuals suffering from vertigo, spinal shoulder or head injuries
Instructions: - Done w/ a Wall (2-3 inches) behind you and perhaps a spotter
Find Your Balancing Point
o You need to figure out where on your head is best for you to balance
o Place a yoga block on your head keep spine long and chin neutral
o Connect and remember this spot
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Preparing the Shoulders and Legs Dolphin Pose Ardha Pincha Mayurasana
o Start on forearms and knees, hug elbows in and under shoulders then turn arms out
o Curl toes under inhale raise hips up straighten legs, keep gaze ahead
o Roll shoulders towards the arm pits – take several deep inhales and exhales
o When more comfortable begin to walk feet in towards elbows
o Heels reach down towards the ground
o Hold for several minutes investigate and go deeper as you relax
o Raise one leg up at a time, connect to the activation needed in the shoulders when the weight in transferred
Setting Your Base
- Start on forearms and knees, hug elbows in and under shoulders then turn arms out, interlock fingers and roll the forearms out
- Curl toes under and straighten legs and walk in; press the arms into the ground, rounding the back
- nestle the head into the “basket” of your hands and arms – your head balancing point should be on the floor
Going Up
o Shift the weight from your feet to your arms/shoulder and head (mostly your shoulders/arms) when you feel the shift bring the knees in one at a time
o Hold just the knees to the chest - find strength in the arms and shoulders, engage the core, ensure that the neck is strong and long – take several breaths
o Inhale one leg up – get comfortable with just one leg up then inhale the next leg up
o When in headstand keep the shoulders strong, spine long, glutes and core engaged, imagine a squeezing a block in between your – even reach through your toes
o Hold the position for several breaths up to 5 minutes
· Going Down
o When ready exhale bend the knees back to the chest
o Slowly roll down
o Take several breaths in child’s pose
Advanced
o Straight Leg Approach
- After shifting the weight to arms and head; squeeze the leg and inhale them up SLOWLY – this is mostly core strength
- When almost at the top remember to engage the glutes and the back
- Then try releasing out of the pose with straight legs as well