Head Stand

Salamba Sirsasana
(sah-LOM-bah shear-SHAHS-anna)
salamba = with support (sa = with
alamba = support)
sirsa = head

Step by Step

Use a folded blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands. More experienced students can open their hands and place the back of the head into the open palms.

Inhale and lift your knees off the floor. Carefully walk your feet closer to your elbows, heels elevated. Actively lift through the top thighs, forming an inverted "V." Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible. This should help prevent the weight of the shoulders collapsing onto your neck and head.

Exhale and lift your feet away from the floor. Take both feet up at the same time, even if it means bending your knees and hopping lightly off the floor. As the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels toward the ceiling (straightening the knees if you bent them to come up). The center of the arches should align over the center of the pelvis, which in turn should align over the crown of the head.

Firm the outer arms inward, and soften the fingers. Continue to press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep the weight evenly balanced on the two forearms. It's also essential that your tailbone continues to lift upward toward the heels. Once the backs of the legs are fully lengthened through the heels, maintain that length and press up through the balls of the big toes so the inner legs are slightly longer than the outer.

As a beginning practitioner stay for 10 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. Come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.

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Show All

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Anatomical Focus

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Therapeutic Applications

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Benefits

• Calms the brain and helps relieve stress and mild depression
• Stimulates the pituitary and pineal glands
• Strengthens the arms, legs, and spine
• Strengthens the lungs
• Tones the abdominal organs
• Improves digestion
• Helps relieve the symptoms of menopause
• Therapeutic for asthma, infertility, insomnia, and sinusitis

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Contraindications and Cautions

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Beginner's Tip

Beginners tend to take too much weight onto the neck and head when coming into and exiting this pose, a potentially harmful situation. Prepare to do this pose as described above against a wall. To come up, set your arms in place and lift your head slightly off the floor. Move into the wall-supported position with the head off the floor, then lower it lightly onto the floor. Support 90 to 95 percent of your weight on your shoulders and arms, even if it means staying for only a few seconds. Gradually, over time, take more and more weight onto your head, but proceed slowly. Similarly, when you exit this pose, first lift your head off the floor, then bring your feet down. Eventually you will be able to keep your head on the floor when going up and coming down.

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Variations

One of the simplest Sirsasana variations is called Eka Pada Sirsasana (pronounced ACHE-ah PAH-dah, eka = one, pada = foot or leg). Come into the pose. Stabilize your left leg perpendicular to the floor. Exhale and lower your right leg parallel to the floor without disturbing the position of the left. The outer hip of the down leg (in this case, the right) tends to sink toward the floor. To correct this, turn the right leg outward, moving its sitting bone toward the left. Hold the two sitting bones close and rotate (from the hip joint only) the right leg back to neutral. Hold for 10 to 30 seconds, inhale the right leg back to perpendicular, and repeat on the left for the same length of time.

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Modifications and Props

Balance in this pose is difficult at first. Perform Sirsasana against a wall. Bring the knuckles of the clasped hands to the wall. If possible, do the pose in the corner of a room, so that the right-angled walls touch your shoulders, hips, and outer heels.

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Partnering

A partner can help you with your alignment in this pose. Have your partner stand to one side and look at the major alignment "landmarks" along the side of your body: the outer ankle bone, the center of the hip, the center of the shoulder, and the ear hole. These points should all be in one line perpendicular to the floor.

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Preparatory Poses

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Follow-Up Poses

• Adho Mukha Svanasana
• Balasana

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Deepen The Pose

Check the position of the inner wrists in the pose. They tend to fall outward, shifting the weight onto the outer forearms. Turn the pinkies away from the back of your head, and bring the inner wrists perpendicular to the floor. As you firm the outer upper arms inward, press the wrists actively into the floor.

Shoulder Stand

Salamba Sarvangasana


(sah-LOM-bah sar-van-GAHS-anna) 
salamba = with support (sa = with
alamba = support) 
sarva = all 
anga = limb. There are variations of Shoulderstand that are "unsupported" =niralamba, pronounced near-ah-LOM-bah)

Step by Step

Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.

Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you). Bend your elbows and draw them toward each other. Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso. Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.

Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees, pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.

Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at your chest.

As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5 to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor.

Hide All

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Anatomical Focus

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Therapeutic Applications

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Benefits

• Calms the brain and helps relieve stress and mild depression
• Stimulates the thyroid and prostate glands and abdominal organs
• Stretches the shoulders and neck
• Tones the legs and buttocks
• Improves digestion
• Helps relieve the symptoms of menopause
• Reduces fatigue and alleviates insomnia
• Therapeutic for asthma, infertility, and sinusitis

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Contraindications and Cautions

• Diarrhea
• Headache
• High blood pressure
• Menstruation
• Neck injury
• Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don't take up the practice of Sarvangasana after you become pregnant.
• Salamba Sarvangasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced instructor. Some schools of yoga recommend doing Salamba Sirsasana before Salamba Sarvangasana, others vice versa. The instruction here assumes the former order.

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Beginner's Tip

Beginners' elbows tend to slide apart and the upper arms roll inward, which sinks the torso onto the upper back, collapsing the pose (and potentially straining the neck). Before coming onto your blanket support, roll up a sticky mat and set it on the support, with its long axis parallel to the back edge (the edge opposite the shoulder edge). Then come up with your elbows lifted on and secured by the sticky mat.

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Variations

One of the simplest Sarvangasana variations is Eka Pada Sarvangasana (pronounced ACHE-ah PAH-dah, eka = one, pada = foot or leg). Come into the pose. Stabilize your left leg perpendicular to the floor, then exhale and lower your right leg parallel to the floor without disturbing the position of the left. The outer hip of the down leg (in this case, the right) tends to sink toward the floor. To correct this, turn the right leg outwardly, moving its sitting bone toward the left. Hold the two sitting bones close and rotate (from the hip joint only) the right leg back to neutral. Hold for 10 to 30 seconds, inhale the right leg back to perpendicular, and repeat on the left for the same length of time.

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Modifications and Props

Rolling up into Sarvangasana from the floor might be difficult at first. You can use a wall to help you get into the pose. Set your blankets up a foot or so from the wall (the exact distance depends on your height: Taller students will be farther from the wall, shorter students closer). Sit sideways on your support (with one side toward the wall) and, on an exhalation, swing your shoulders down onto the edge of the blanket and your legs up onto the wall. Bend your knees to right angles, push your feet against the wall and lift your pelvis off the support. When your torso and thighs are perpendicular to the floor, lift your feet away from the wall and complete the pose. To come down, exhale your feet back to the wall and roll down.

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Partnering

A partner can help you learn to use your back torso to open the front. In Sarvangasana, balancing on the tops of your shoulders, stretch your arms behind you (toward the back edge of the blanket support), approximately parallel to each other. Have the partner then sit down on your support, between your arms, with his/her back pressed to yours. Lean against each other and use the contact to press your shoulder blades deeper into the back, opening the sternum toward the chin. Your partner can also press your upper arms more firmly into the floor.

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Preparatory Poses

• Halasana
• Setu Bandha Sarvangasana
• Virasana

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Follow-Up Poses

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Deepen The Pose

It's common in this pose for students to press only the index finger sides of the hands against the back. Be sure to spread both palms wide against your back torso. Push in and up against the back ribs, especially with the ring fingers and pinkies. Periodically take your hands away from the back, press the shoulder blades in, and return your hands to the back a little closer to the head than they were before.

Standing Yoga Poses : Yoga Crow Pose

How to Do Crow Pose

How to do a Crow Pose

Yoga: How to do the Crow Pose

Crow Pose or Bakasana explained by Esther Ekhart

This pose is for improving our focus and concentration. We need core strength and the technique for balance rather than pure arm strength
The tendency of the body is to stay behind the arms. You have to shift the weight forward to be able to lift the feet off, start with lifting up one foot and move forward to feel out how far you can go, when you also remember to really extend the breastbone forward to balance the weight of your backside and pull up through the side waist (core strength) your other foot will lift off by itself at some stage.