Shirsana gives us clarity and strength, it is a very important posture in Yoga, and sometimes frightening, but do not let its impossibility block you, if you do not have a specific contraindication (see below) you can gradually master this beautiful asana, you will see that it is much easier than you thought!
Preparation for Shirsasana:
1 You can use the wall, place your hands and knees on a mat and put your forearms on the floor with your fingers interlocked, forming an equilateral triangle. The distance between your elbows is taken by holding your elbows with your hands.
2 Stretch out your legs, and catch your strength with your arms.
3 Place the crown between your interlocking toes, move your feet slowly toward you, and place your shoulders above your elbows. Your wrists should be vertical and your shoulders raised, off the ground, your neck lengthened, not shrunk.
4 Push the floor with your forearms and stretch your legs, try to place your hips up, your legs will want to go up, walk as much as you can towards you, and concentrate on keeping the spine straight and your shoulders separated from the neck.
5 If you can, bend your knees by lifting your feet off the ground and stay here, watching your spine.
6 Try to raise your legs, without rushing. Little by little, put your legs straight, bring them together. You can raise your legs from your bent knees, or if you prefer, stretch your legs and raise them slowly.
7 Keep your eyes closed if you can and relax your breathing.
8 To lower your legs, you must follow the steps used to raise them, as counter-post you must do Balasana and depending on the constitution then you must do Savasana (Pitta) or Tadasana (Kapha, Vata). This way the circulation helps the brain to resume its normal function.
It gives strength to the neck. Exhale by separating shoulders from the ground and lengthening the spine from the neck to the sacrum. Distribute the weight on the forearms, do not let the weight be in the crown of the head. Breathe deeply for 12 or 24 breaths.
Kapha with overweight do better several short repetitions, Vata can do longer practices. Pitta should keep the focus on stability gently, without forcing. Pitta should not do many repetitions.
Don’t practice for long in hot weather.
This is the queen of asanas. It gives new blood to the brain, which gives health to the ears, nose and other organs. It improves the functioning of the pituitary gland and activates the brain. It increases memory, sharpness and concentration.
- It activates the thyroid gland and reduces obesity and weakness, diseases due to a malfunction of this gland.
- It activates the digestive system, stomach, intestines, liver and improves agni (digestive fire), as well as gives strength to the intestines and helps them in their digestion. It goes well for hernias, hysteria, constipation and varicose veins.
- It helps in impotence and infertility. It gives vigor.
- It diminishes hair loss and gray hair.
- With pain or discharge in the ears do not do this asana
- If your eyes are red or painful, don’t do it, even if you have glaucoma.
- Patients with high blood pressure, who suffer from heart or back pain, do not do it.
- Do not do it just after very active exercise, rest a little before.
- Don’t do it if you can’t breathe properly because of a cold.
- In summer, if it’s very hot, it’s better in the early morning.
- Do the posture two hours after eating
- If there are dental pathologies, infections or oral surgeries, don’t do it.