Sirsasana, or Headstand, stimulates the brain and the energy centers (chakras) located in the brain. As our practice of Sirsasana improves over time, the energy pulsations grow exponentially, curbing our baser nature and lifting us to a higher spiritual plane.
Most of us are aware of the role of cardiovascular exercises in enhancing the strength and efficiency of the heart. These are high intensity workouts that increase palpitation and tone the heart muscles. Remarkably, inverted asanas, although stationary have the same effect on the heart without dissipating energy or agitating the mind. It is remarkable that the ancient sages could recognize this.
Sirsasana is not a pose that should be attempted by a beginner to yoga. Head balance should only be attempted after mastering the standing poses, the seated forward bends, the abdominal postures, the twists along with Shoulderstand and its variations.
The standing poses are especially important for toning the muscles, improving the posture and the contours of the body.
The standing and seated forward bends gently prepare the body for the head down position and help avoid a sudden surge in blood pressure. An increase in blood pressure or heaviness in the head and eyes can be avoided if Sirsasana is placed in a proper sequence as follows:
Adho Mukha Svanasana/Downward Facing Dog
Uttanasana/Standing Forward Bend
Janu Sirsasana/Seated Tree Pose
Pascimottanasana or Adho Mukha Virasana/Seated Forward Bend or Child’s Pose
Sirsasana/Head Balance
Pascimottanasana or Adho Mukha Virasana/Seated Forward Bend or Child’s Pose
Janu Sirsasana/Seated Tree Pose
Uttanasana/Standing Forward Bend
Adho Mukha Svanasana/Downward Facing Dog
Note that the sequence of asanas preparing for Sirsasana is followed in the reverse order after Sirsasana. This method is called vinyasa krama (cyclic sequence) where the poses prior to the main pose help to warm the body and prepare the mind for the main asana. Doing the sequence in the reverse order brings the body and mind back to a state of neutrality.
For students whose mind is disturbed (e.g. those suffering from nervous tension, an inferiority complex, depression due to an unhappy event or extreme fear of going upside down) backbends should be done before Headstand. Backbends help to build courage for the practice of Sirsasana while preparing the body to invert. While backbends have not been addressed in Arogya Yoga, yet (they are addressed in later chapters), Salamba Purvottanasana (Supported Reverse Plank) is shown here to help cope with the situations named above.
Purvottanasana, a preparation for Sirsasana
Iyengar says that one should not attempt to learn Sirsasana without first gaining some mastery over Sarvangasana (Shoulderstand) and Halasana (Plough Pose). But before you learn these two poses, you must learn Salamba Setu Bandha Sarvangasana (Supported Bridge Pose) and Viparita Karni (Legs up the Wall Pose). While it can take considerable time to master these asanas, their preparation prevents mistakes that can render Sirsasana unsafe for beginners. Sirsasana is after all the King of Asanas, and Kings cannot be approached casually.
The Precursors to Learning Sirsasana
Viparita karani
Setu Bandha Sarvangasana
Halsana
Sarvangasana
The order of learning Head Balance is this:
Setu Bandha Sarvangasana
Viparita Karani
Ardha Halasana
Halasana
Sarvangasana
Sirsasana
However, the order of practice is reversed:
Sirsasana
Sarvangasana
Halasana
Setu Bandha Sarvangasana
Viparita Karani
While the sequences listed above include only the inverted asanas, practice is usually performed with other poses mixed in.
There are certain rules to be followed when following a sequence of assorted asanas:
Sirsasana can be preceded or succeeded by asanas from almost any category of poses: standing, sitting, twisting, backbends or forward bends.
Standing poses and backbends should never be done after Sarvangasana and Halasana.
Forward bends and seated twists are permissible after Sarvangasana and Halasana
Bharadvajasana assists in dispelling neck pain that may arise from Shoulder Stand and Plough Pose.
Viparita Karani, the most relaxing pose of all should always be kept for the end. This pose always signals the end of a sequence and nothing but Savasana should follow it.
If you feel exhausted, don’t start with Sirsasana. It is better to start with some restorative poses and then some seated forward extensions. These supine and seated poses refuel and refresh the body.
Sirsasana should not be practiced without balancing it out with Sarvangasana. At first, you may not feel the effects this has on your nervous system, but over a period of time this causes irritability, restlessness and mental agitation.
Sirsasana should only be done once in a given practice session.
Never attempt Sirsasana simply for amusement or as a challenge. This can be detrimental for both body and mind.
Sirsasana should be avoided by anyone suffering from very high blood pressure, headaches, a detached retina, discharge from the ear or a perforated ear drum.
If you have a headache or a migraine, wait until the headache subsides before attempting SIrsasana.
Sirsasana should be avoided by menstruating women. But its practice can be resumed once the flow stops.
Sirsasana is often contra-indicated for various conditions. However, when the asana is relaxed and unperturbed all the negative side effects are avoided. It is therefore essential to take your time and learn to do the asana and practice it with accuracy.
We must remember that Sirsasana is not merely standing on the head. Sirsasana is a cautious reversal of the body and all its systems, attempted only after a scientific study of the asana and proper practice.
If you’d like to read the entire chapter for yourself, click here.