Downside Pose: Salamba Sirsasana II

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, a.o-button”} }”>

PREVIOUS STEP IN YOGAPEDIA 3 Strategies to Prep for Salamba Sirsasana II
SEE ALL ENTRIES IN YOGAPEDIA

Salamba Sirsasana II Sa = With · Alamba = Help · Sirsa = Head · Asana = Pose

Tripod Headstand Benefits

Strengthens your arms and shoulders; improves digestion; provides you new perspective, and asks you to face your fears

Step 1

Come to Prasarita Padottanasana, and place the best of your head on the mat barely in entrance of your arms to sort a small triangle collectively together with your head as a result of the apex (highest degree). You want your weight evenly distributed amongst each hand and your head. Think about how a tripod, or three-legged stool, balances; you want three sturdy elements of contact on the mat. Make sure to can see your fingertips in your peripheral imaginative and prescient. Bend your elbows, and hug them into your midline (the imaginary line that runs by means of the center of your physique) as within the occasion you’ve gotten been practising Chaturanga Dandasana (4-Limbed Employees Pose) arms. Press your arms into the mat, and elongate your fingers. This may help distribute your weight evenly in your arms so that you simply don’t dump into your outer wrists and stress them. Isometrically drag your arms backward, which is ready to help work together your shoulders so that you simply simply’re not straining your neck.

See moreover Supported Headstand

Step 2

Increase your shoulders away from the bottom, and gently draw them in direction of the once more of your physique with out pinching or forcing. Switch your weight forward to return again onto your tiptoes. (In case you’ve gotten tight hamstrings, bend your knees.) Start to work together your core by pulling your ft isometrically in direction of each other as you shift your weight farther forward. Protect hugging your elbows into your midline.

See moreover Further Stability Poses

Step 3

Breathe in and out by means of your nostril, creating the sound of the ocean behind your throat (Ujjayi Pranayama). Let your breath be the soundtrack of the pose. On an inhalation, begin to elevate your legs up and out to your sides. As you shift forward and your ft and legs start to raise off the underside, your hips will switch forward. Increase your ft bigger, and unfold and flex your toes. Increase your kneecaps to keep up your legs energetic. You are in Prasarita Padottanasana in midair. Protect your fingers unfold huge, and use your fingertips as brakes to keep up from tipping over. If at any degree you’re feeling stress or ache, come down.

See moreover Further Inversion Poses

Step 4

Bear down in your arms and arms. On an inhalation, start to tug your legs up in direction of each other like two magnets. Protect extending your legs, partaking your core, pressing into your arms, and pulling each half into your midline. Carry your inside heels and enormous toes collectively. Stage your ft, after which flex your toes. Pull your rib cage in direction of the once more of your physique. Protect drawing your elbows into your midline to maintain up your steadiness. Squeeze your inside thighs. Isometrically spin your arms out that may help you uncover larger steadiness. Keep for 5–10 breaths. Take heed to the sound of your breath. To return out of the pose, draw your knees into your chest and squeeze them collectively; then, with an prolonged exhalation, start to lower your ft. Come down as slowly as you can, partaking your core your full method. Leisure in Child’s Pose for an extra 10 breaths to forestall a head rush after being the opposite approach up.

See moreover Handstand

Maintain Safe

It’s necessary to develop larger once more, shoulder, and core energy earlier to attempting this pose so you can protect your neck. In case you actually really feel discomfort in your neck at any degree, come down immediately. It’s best to in no way switch by means of ache. Your cervical spine helps your head and connects it to your trunk. This portion of your spine has an entire lot of mobility and flexibility and is liable to wreck. In extreme cases, compression of your nerve roots can harm your spinal twine, impair blood stream, or set off neurological dysfunction.

In case your neck feels rigid, convey your ft all the way in which right down to the underside. Uncover stability as soon as extra, and gently switch additional weight in direction of your forehead to see if that helps. If the place of your head feels larger, you should have a flatter cervical spine with a lot much less pure curve. By transferring additional in direction of your forehead, you distribute your weight barely and would possibly have the ability to take pressure off your neck. As soon as extra, in case your breath begins to stress or your actually really feel ache, it’s time to return again down. Any time your head is beneath your coronary coronary heart, you are in an inversion, so maintain in Prasarita Padottanasana for comparable benefits.

See moreover Feathered Peacock Pose

About our Skilled
Coach and model Jenny Brill focuses on alignment-based hatha yoga, with an emphasis on humor. She’ll make you sweat up a storm and snort out loud on the an identical time. A neighborhood of Los Angeles, she’s taught yoga for higher than 25 years and is a each day contributor to plenty of teacher-training functions. Her authenticity, energy, and mastery of fine-tuning alignment has created a sturdy neighborhood of devoted and fearless yogis.