What is Shirshasana?

The pose is called Shirshasana because it requires the yoga practitioner to stand on the head. “Shirsha” means the head in Sańskrita, and Asana means a Yogic pose. It is an inverted yoga asana that offers numerous physical, mental and spiritual benefits. It requires strength, balance and flexibility. In this pose, the body is inverted, with the head resting on the ground and the legs extended upwards.

Benefits of doing Shirshasana or Head Stand Pose.

Cultural benefits: –

All the activities of man, whether mental or physical, are governed from the brain. The whole nervous system which spreads throughout the body like a network of wires, is directly or indirectly connected with this organ. When a man stands on his head he sends a richer supply of the arterial blood to the brain and thus maintains the health of not only the brain itself, but of the whole nervous system.

The organs of the sense of sight, smell, hearing and taste depend for their efficient functioning upon the different centres situated in the brain. Sirshasana exercises are very beneficial influence upon the health of these centres and preserves the efficiency of the sense organs.

Some of the most important endocrine glands are situated above the heart. When a man stands upside-down these glands are richly supplied with fresh blood and their health is promoted. The pineal gland and the pituitary body get the greatest advantage.

Organs of digestion are immensely benefited because of Sirshasana. The blood circulating through these organs passes to the liver through the portal vein, which in its turn drains it into the inferior vena cava. In this Pose the portal circulation of the venous blood is very greatly helped because of the inverted position of the body. It is a general physiological rule that an organ which can satisfactorily drain its venous blood gets a rich supply of fresh blood from the arteries. The portal circulation of the venous blood being satisfactorily established, the organs of digestion get a richer supply of the arterial blood, and are made healthier for it. Thus it will be seen that Shirshasana beneficially influences the health of the nervous system, of the endocrine system, and of the digestive system, the last including the organs of excretion. As the general well-being of an individual depends upon the satisfactorily functioning of the systems mentioned above, Shirshasana is a very great help in maintaining one’s general health satisfactorily.

Therapeutical benefits of Shirshasana

Under cultural advantages we have said that Shirshasana favourably influences the nervous, the endocrine and the digestive systems. Now if any of these systems go out of order diseases arise. These diseases, under particular circumstances, can be treated with shirshasana.

NEURASTHENIA- This is a disease developing out of the degeneration of nerves. The symptoms which mark this disease are lack of energy, a sense of fullness of pressure at the top of the head, easy fatigue, dullness, failure of memory, want of sleep, dyspepsia and constipation. All these symptoms are due to one cause, the degeneration of nerve-centres. Now as all the nerve-centres are directly or indirectly connected with the brain, these systems can be treated by treating the brain by means of Shirshasana.

DYSPEPSIA & CONSTIPATION- These two diseases develop when the organs of digestion go out of order. If the digestive disorder is due to defective blood circulation or to the degenerated nervous mechanism, it can be set right by means of Shirshasana.

CONGESTED LIVER & SPLEEN- The liver and the spleen very often become congested. This congestion can be relieved by establishing free blood circulation in these organs by means of Shirshasana.

VISCEROPTOSIS- Due to the weakness of the abdominal muscles and consequent presence of constipation, the abdominal viscera have a tendency to droop into the pelvic region. This disease is known as visceroptosis. The trouble can be considerably counteracted by Shirshasana.

HERNIA- This disease can be effectively checked in its incipient stage and may be kept under fair control even after it has established itself. When Shirshasana is being practiced for a cure of hernia, great care must be taken to get the technique of the pose modified according to the needs of the individual. For this modification expert advice is imperative.

SEMINAL WEAKNESS :- Due to the situation of the seminal sacks between the bladder and the rectum, frequently nocternal discharges take place in the latter part of the night, because both the bladder and the rectum happen to be loaded during these hours especially in the case of constipated people. These discharges can be checked by the practice of Shirshasana. Many people suffer from the trouble of premature ejaculations and also of wet dreams, because their genitals are congested with venous blood. When this is the case, Shirshasana is found to be of great help.

ASTHMA- Shirshasana can be taken advantage of in the cure of particular types of asthma, especially of the nervous and hepatic types.

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Limitations (who should not do it)

Although Shirshasana is available to every man of average health, there are particular limitations which require careful attention. These limitations are as enumerated below.

1 People suffering from aching or running ears should avoid Shirshasana.

2 The pose is contraindicated not only during the time when the disease is active, but even for some time after the trouble has subsided.

3 Persons having weak eye capillaries should avoid Shirshasana. If, however, these eye capillaries are strengthened by other exercises Shirshasana would be available afterwards.

4 Individuals recording blood pressure above 150 and below 100 mm. Hg. habitually, should not take to Shirshasana on their own responsibility. They should consult an expert.

5 Persons with a weak heart should practice Shirshasana very cautiously. If standing on the head sets up palpitations the pose should be definitely avoided.

6 Serious cases of chronic nasal catarrh are made worse by the practice of Shirshasana. In the initial stage, however, nasal catarrh can be effectively treated by means of this pose.

7 Constipated persons passing excessively dry stool should avoid Shirshasana.

8 The practice of Shirshasana should never be undertaken immediately after any violent exercise. At least twenty minutes should be allowed to go by.

How to achieve a perfect Shirshasana ?

Ardha Shirshasana (preparatory practice for Shirshasana)

Sthiti: Vajrāsana

Practice

1. Place a fourfold blanket in front of you on which you will be resting your

head in the final position.

2. Place the forearms on the blanket in front of you with the fingers interlocked

and the elbows in front of the knees.

3. The distance between the elbows should be equal to the distance from each

elbow to the interlocked fingers, forming an equilateral triangle.

4. Place the crown of the head on the blanket in between the interlocked

hands.

5. Slowly raise the buttocks and lift the knees off the ground and straighten the

legs, keeping the toes on the floor.

6. Thus, you have formed a triangle of the body.

7. Maintain this position as long as you can with the load on the head and the

toes.

8. Slowly bend the legs at the knees and lower the knees to the floor.

9. Slowly come back to Vajrāsana and rest for a while

10. Then, slowly lie down on the back and relax in Śavāsana.

Note

Those who find it difficult to maintain the final position may use wall-support pressing the hands and the head against the wall so that it is easier to maintain balance and to raise the hips. Start with modified versions (eg. Legs bent), use blocks or straps for support, practice with a partner or instructor.

Shirshasana

Practice

1. From Ardha Sirshasana position slowly walk towards the trunk and head,

until the back reaches vertical position.

2. Bend the knees slightly, press the thigh against the abdomen and lower

chest.

3. Transfer the body weight slowly from the toes on to the head and arms,

maintaining a steady balance.

4. Lift the feet off the ground to about 20cms, carefully balance on the head and

the arms.

5. Bending the knees, gradually raise the calves in a controlled movement. Adjust

the trunk slightly to counter balance the weight of the legs.

6. Fold the legs back so that the heels move towards the buttocks.

7. To accomplish this movement, contract the muscles of the lower back. The

knees are now pointing down with the legs together.

8. Maintain this position for a few seconds, being aware of complete balance before proceeding.

9. Slowly straighten the hips so that the thighs move up, bringing the knees to

vertical position, Keep the heels near the buttocks,

10. Straighten the knees until the legs are in line with the trunk. The whole body

should be in one straight line with the feet relaxed. Balance the body.

11. Maintain the position for one minute with normal breathing.

12. Return to Sthiti reversing the steps with control on each movement.

Note

• After returning to Sthiti it is mandatory to rest for a while in the following position:

• Make a fist of both the palms and place them one above the other in front of the knees.

Slowly bend forward to rest the forehead on the fist till the pressure in the head gets lighter.

Then relax in Tāḍāsana so that the pressure in the head comes back to normalcy. Start with modified versions (eg. Legs bent), use blocks or straps for support, practice with a partner or instructor.

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