Thursday, November 18, 2010
Salamba Shirshasana
Name The Sanskrit name for this posture is Salamba Shirshasana. Sa means accompanied by, Alamba means a support, and Shirsa means head. Therefore Salamba Shirshasana means with support head pose. The English name for this posture is supported headstand.
Coming into the posture
First, place a blanket or padded mat up against a wall. Kneel behind the mat, place forearms on mat and interlock fingers. Keep elbows under the shoulders by rolling the arms outward. Press forearms and wrists firmly into the mat. Bring the crown of the head into the floor and into the hands. Make sure head is in line with spine. Then contract the quadriceps and raise your knees. Keep shoulders lifted (down and inward to spine). Then walk the feet closer to the head with heels up. Then bring knees into the chest, and take the legs up, end with legs vertical.
Coming out of the posture
Keep the quadriceps, shoulders, and forearms engaged. Exhale and lower the legs slowly, do not rush this step or you may injure your neck. Before coming up, come into a back stretching posture such as Child's pose, for a moment.
Actions and Muscles
This pose requires a lot of core and lower back muscles for balance. Shoulder, neck, triceps, and forearm muscle are essential to going into the full posture.
Physical and Therapeutic Benefits
First of all this posture works your muscles, the important one is your back. Your back builds resistance to the weight of your body. Also, while in this posture, oxygenated blood flows freely to your brain. When the body is inverted, the lungs work harder to get air, but it results in a more efficient oxygen, blood exchange. This pose is said to help decongest the blood from the colon.
Awareness
I experience an out of balance equilibrium. I am not used to headstands or being inverted. But I can feel my muscles work, and I feel a childlike sense of fun.
Coming into the posture
First, place a blanket or padded mat up against a wall. Kneel behind the mat, place forearms on mat and interlock fingers. Keep elbows under the shoulders by rolling the arms outward. Press forearms and wrists firmly into the mat. Bring the crown of the head into the floor and into the hands. Make sure head is in line with spine. Then contract the quadriceps and raise your knees. Keep shoulders lifted (down and inward to spine). Then walk the feet closer to the head with heels up. Then bring knees into the chest, and take the legs up, end with legs vertical.
Coming out of the posture
Keep the quadriceps, shoulders, and forearms engaged. Exhale and lower the legs slowly, do not rush this step or you may injure your neck. Before coming up, come into a back stretching posture such as Child's pose, for a moment.
Actions and Muscles
This pose requires a lot of core and lower back muscles for balance. Shoulder, neck, triceps, and forearm muscle are essential to going into the full posture.
Physical and Therapeutic Benefits
First of all this posture works your muscles, the important one is your back. Your back builds resistance to the weight of your body. Also, while in this posture, oxygenated blood flows freely to your brain. When the body is inverted, the lungs work harder to get air, but it results in a more efficient oxygen, blood exchange. This pose is said to help decongest the blood from the colon.
Awareness
I experience an out of balance equilibrium. I am not used to headstands or being inverted. But I can feel my muscles work, and I feel a childlike sense of fun.
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