Mr. Iyengar says that “ Sirsasana is like an exquisite delicacy that one samples numerous times before seeking the recipe.  Some asanas are learned in a systematic manner, one step following another.  Others need to first experienced, then studied in detail. Sirsasana falls into the latter category.  Whether done in a corner, against a wall or in a narrow passageway, it is necessary to whet the appetite by experiencing the final stage of Sirsasana before proceeding to learn the independent version, studying myriad details on the way.”

He says that it takes at least three months of practicing to begin to learn the feel for Sirsasana and before you can start to learn to balance independently, away from the wall. 

We learn to come into Sirsasana lifting one leg at a time.  It is easier than lifting both legs together.  However, this uneven approach puts an uneven load on the muscles of the back.  It is essential that we practice Sirsasana alternating which leg you lift first.  Eventually we have to train ourselves to lift both legs at the same time.

It is easier to learn to lift both legs with the knees bent at first.  This puts less strain on the spinal muscles.  It is also easier to balance with the knees bent.  Lifting into the asana with straight legs is more difficult.  Typically you learn to lower the legs down together and straight before you learn to lift them. 

In this chapter, BKS Iyengar teaches how to come into Sirsasana with bent knees, both legs together. 

Here are the stages:

Stage 1

From Ardha Sirsasana

Bend the knees, jump and lift the feet of the ground in such a manner that the spine straightens and the buttocks are raised to their full height. This is called Akunchasana

Lift the knees so that the thighs are parallel to the floor

Straighten the legs all the way. 

Remember that the direction of all the individual body parts is upwards at all times!

Reverse the order to come out.

You can watch the video here.

Stage 2:

Start in Ardha Sirsasana

Come into Akunchasana

Lift the bent knees towards the ceiling so that the heels come close to the buttocks. This is Urdhva Virasana.

Without moving the knees, lift the lower legs towards the ceiling so that the calves and shins become parallel to the floor.  (This can be practiced at the wall. Check out the video here.)

Straighten the legs and come into Sirsasana.

Reverse the order to come down. 

You can watch the video here.

 Some finer points to consider:

• After coming out of Sirsasana, rest in Adho Mukha Virasana (Child’s Pose), then sit in Dandasana.  Do not do Savasana after Sirsasana rather practice other asanasin a proper sequence.

• While in Sirsasana try to recall and apply the principles learned in the previous asanas

• Maintain the firmness and inward rotation of the thighs

• Keep the neck long.

• Maintain the broadening of the shoulders and the inward movement of the shoulder blades towards the spine as in Samasthiti

• Maintain the firmness of the upper arms and the elongation of the armpits in Urdhva Hastasana and Urdhva Baddhanguliasana.

• Align the body on the tripod formed by the forearms and the head as though in an inverted Samasthiti.

Neck pain that arises from the practice of Sirsasana is often due to laxity in the legs.  When the legs are firm and stable, they lift the excess body weight up and away from the neck.  If the legs are not firm, your Sirsasana will collapse.

In Sirsasana the forearms need to be corre3ctly placed on the floor and the upper arms have to lift away from them as if forming two triangular windows on the sides of the head.  Do not let these windows collapse.

At each progressive stage for achieving the final pose, more and more weight is brought to bear upon the arms, neck, shoulders and spine.  It is therefore essential to reinforce the upward lift of the body at every stage.

Mental tension and fear are usually apparent on the face.  It is essential to keep the face relaxed and expressionless while doing Sirsasana.  Remember that the asana is done with the body and not the face.

In Sirsasana, maintaining the alignment of the limbs and keeping the median of the body in a vertical line is not an entirely physical action.  Rather, alignment is closely linked to the breath and one’s state of mind.  The breath must be relaxed and the mind must remain present and focused on the asana. 

Sirsasana and Sarvangasana awaken one’s self-confidence, increase one’s strength and foster a state of equilibrium.  Beyond improving the health and well being of the individual, the practice of Sirsasana and Sarvangasana brings about a complete internal transformation and nurtures the longing for self-realization. 

If you’d like to read the entire chapter from Arogya Yoga, you can find it here.