1.Full Posture Demonstrated Professionally:
2. Me Practicing the Asana:
3. Sankrit Name- Salamba Shirshasana
· Sa: With or accompanied by
· Alamba: A prop or support
· Shirshasana: The head
4. English Name- The supported headstand.
5a. How to Get in and Out of the Asana:
1. Place a mat if desired, and put a pillow or blanket to provide cushion for your head and forearms.
2. If balancing will be a problem for you, go against a wall. Make sure you are close to wall to prevent your hips from being out of alignment.
3. Interlock your hands, and place your forearms on the cushion with your elbows directly under your shoulders.
4. Put the crown of your head into your hands on the pillow. Make sure it's your crown. If it's too much toward the hairline or towards the back of your head you will compress or over compress your head and neck.
5. Once your head is in the right position, press your wrists down, lift your shoulders, and bring your knees off the floor.
6. Keeping your wrists pressed down and your shoulders lifted walk your feet towards your head.
7. Bring your knees into your chest and bring your legs up. Your legs should be vertically in the air.
8. After holding this pose, bend your knees and bring them down to your chest.
9. Bring your feet down to the ground, and walk them back out.
10. Rest in Child's Pose for a few moments before getting up.
5b. Alignment- Actions of Muscles Involved:
- Firm your shoulder blades against your back, and lift them toward your tailbone so your front torso will be as long as possible. This also prevents too much weight to be on your neck and head.
- Once your legs are vertically in the air, make sure your feet are strong. Actively press your heels towards the ceiling, and have your arches align with your pelvis. This will align over the crown of your head as well.
- It's important to use your core strength and squeeze to keep yourself balanced.
- Keep your shoulder blades lifted, and keep the weight evenly balanced on both forearms.
6. Physical and Therapeutic Benefits of the Asana:
-Physical:
- Strengthens arms, legs, spine, and abdominal muscles.
- Improves your balance
- Increases stamina and promotes good posture
-Therapeutic:
- Reduces strain your heart
- Strengthens our lungs
- Increases digestive fire boosting energy and increasing body heat.
- Stimulates the pineal and pituitary glands.
- Has calming effects, and helps create emotional stability.
- Strengthens your immune system
7. Awareness- How You Feel in the Asana:
- When I first tried this pose I put too much weight on my head, but after a few more tries I found my center, and I used my upper body muscle to take off the strain on my neck.
- This pose makes me feel very stable and helps me feel more balanced internally and externally.
- After coming out of this posture my mind felt lighter, and I felt very relaxed.
- It also gave me more confidence each time because I felt myself becoming more stable and one with my body.
8. References:
Inversions: Salamba Shirshasana 1 (Headstand 1)
-Sanskrit name
-How to get in and out of the asana
Supported Headstand: Salamba Shirshasana
-Actions of muscles involved
-Physical and therapeutic benefits
8 Reasons to Practice Headstand (Salamba Shirshasana)
-Physical and therapeutic benefits
No comments:
Post a Comment