Yoga BLOG

The headstand Salamba Shirshasana II is one of the most challenging asanas. Below, you'll learn everything you need to know about this yoga exercise: how it's performed, what benefits it can have, and what you should keep in mind. Salamba Shirshasana II - the challenging, supported headstand Salamba Shirshasana – what is it? Salamba Sirsasana translates as supported headstand: "Sa" means "with," "alamba" stands for support, and "sirsa" refers to the head. The pose belongs to the category of inversions. This challenging yoga exercise will literally turn your world upside down. But that's precisely where the asana's great power lies. In terms of difficulty, the asana can be described as "relatively easy" to "moderately difficult." Two yoga blocks , with your head centered between them, and a wall can provide good support and safety for beginners. How is Salamba Shirshasana performed? Before the inversion pose, warm up with standing exercises and side twists, and then get into a four-legged stance to get into the asana. Use a non-slip yoga mat and a folded blanket to cushion your head and forearms. Place your forearms on the floor with your elbows tucked under your shoulders. Press the outer edges of both wrists into the mat and roll your upper arms outwards. Place the skullcap on the floor at its flattest point. Inhale and lift your knees and pelvis. Push yourself out from your shoulder girdle and walk on tiptoes toward your head. Push your forearms toward the mat, pull your shoulder blades toward your back and pelvis, and lift your thighs. Work your way toward your torso. Your upper body should be almost vertical, and your feet should be off the floor. Activate your abdomen and pelvic floor, bend your legs slightly, and slowly raise your thighs vertically as you exhale. Stretch the balls of your feet upward. Pull the outsides of your arms toward your center and push your forearms and wrists down. Most of your weight rests on your forearms and shoulders, with only a little weight on your head. Therefore, keep your arms and shoulders active. Point your toes and pull your tailbone toward your feet. Your legs will almost automatically rise. Don't jump or use momentum. At first, stay in this position for a maximum of ten seconds and gradually increase the time until you can hold the headstand for about four minutes. To come out of the asana, reverse the movement: To release, bend your legs slightly and place your feet on the floor one after the other as you exhale. Lower one leg first, then bring your second leg up halfway. Now rest in the Balasana pose for a few minutes. Place your hands next to your buttocks and relax your neck. As a beginner, you can practice Salamba Shirshasana about ten centimeters from a wall. However, the goal should be to practice the asana without a wall. Important prerequisites for this are well-trained muscles and ideal technique. Make sure your breath flows smoothly at all times. What positive effects can Salamba Shirshasana have? The good thing about the supported headstand is that it is an optimal exercise for the whole body and stimulates several parts of the body. This applies especially to the neck, shoulders, arms and torso. The asana is beneficial for the spine. The lumbar spine in particular is relieved, which benefits the intervertebral discs. The pent-up blood flows towards the middle of the body, which is said to help against varicose veins. The intestines can be freed from constipation and the hormonal balance can be stimulated. In the headstand, blood flow to the scalp is also improved. This is said to reduce hair loss. The facial skin also receives optimal blood flow, so that the face appears rosy afterwards. The headstand can help improve vitality, concentration, memory, self-confidence , courage and creative thinking. Conclusion Salamba Shirshasana can have many positive effects, both physically, mentally, and energetically. If you have neck problems, spinal injuries, high blood pressure, heart problems, retinal detachment, or other eye conditions, or are pregnant, you should consult a doctor to determine whether the exercise is suitable. Image © djoronimo / 123rf.com