Sirsasana

To begin, place the forearms on the floor no wider than your shoulders. (This is a great pose to practice next to a wall, and you can fold up your mat or place a blanket underneath your arms for extra padding and support.) You can check this by making sure your hands can grip your upper arms at the elbow crease.

Come into Downward Dog on your elbows. Clasp the hands together. Place the head on the floor. The spot on your head which should touch the floor is just in front of the crown of the head. Take care that your neck is not hyper-extended to the front or to the back. The cervical spine should feel straight and spacious.

Now take the shoulder blades towards the spine and in the direction of the pelvis. (This is the same action you would do in Tadasana or Mountain Pose in the shoulders). This will provide the necessary support for the cervical spine and avoid too much weight on the head. Slowly bring the knees in towards the chest and then extend the legs straight up.

Repeat the mantra “Long neck, spacious neck” and continue to reach up through the feet, like your feet could magically lift you up off the floor. A strong belly helps as well — take care to pull in the ribs and lengthen the tailbone up towards the ceiling. This will give you the extension and strength you need to hold the pose for an extended period of time.*

The variation pictured is an advanced variation. After any time spent in Headstand, make sure you spend a few breaths in Balasana or Child’s Pose to help the neck and upper back relax. A few inhales through the nose and exhales through the mouth can be helpful as well to clear any remaining tension.

*Teacher’s Note: This is an advanced pose. Please use caution when attempting this pose or seek the advice of your teacher. If you have neck injuries or problems, make sure to consult your physician or chiropractor about whether this is a good pose for you.

The author, Anna Ferguson, is a yoga teacher, artist, photographer and writer. She teaches weekly classes at Asheville Yoga Center and other studios in Asheville, NC. Find out more about her at ushasyoga.com.

Popularity: 3% [?]