Salamba Shirshasana
By breaking down this Sanskrit name we can find it's meaning. salamba means "with support," shirsha means "the head" and the asana is the general word for yoga postures.




The Supported Headstand


It is important that you have already practiced the standing poses, downward facing dog and shoulder stands. Your strength and stability in these foundation poses is important for your own safety in when attempting salamba shirshasana.
Before beginning this pose place a folded blanked at the edge of your mat.
To set the pose up, you must get into a steady foundation pose. Beginners should set up near a wall to help with balance.
1. Sit in vajrasana, or rock pose
2. Place you elbows shoulder width apart, near the edge of your blanket. This blanket can be a guide to your balance. Make sure your elbows are aligned with the edge.
3. Interlock your fingers. Gently press the back of your head inside your hands.
a. In this position, lift your shoulder. Lengthen the neck with no compression or tension is key to avoid injury
4. Now that you've lifted your shoulders back, lift your knees up and lift your hips.
a. Press your for arms into the ground, this will help you keep your shoulders straight.
5. Gradually walk your legs in.
a. This pose takes great strength, stability and effort. It may take months to prepare your body for the full salamba shirshasana pose.



6. Walk in as much as you can, then raise your knees and swing the heels toward the buttocks. While in this pose, re-establish the shoulders and core by engaging your bundas.



7. Take knees up first, then attain full posture by lifting legs to ceiling.
While in this pose, remember to:
• Breath
• Press the thighbones back into the legs.
• Lift the buttocks toward heels
• Maintain the elbow stability
• Use your arms and shoulders to balance. With experience, you should reduce the reliance of the arms and more of the weight will go to the head.
To come out of the pose, simply reverse the steps taken to get into the pose:
8. Bend knees and slowly return them toward the chest
9. Maintaining shoulder height, bring feet down and lower knees to the floor.
10. Rest the buttox on legs. Let the arms rest forward and finish the pose in Mukha Virasana, or downward facing hero pose.



Awareness:
One of the hardest things to do in this posture is to relax and breathe. This is because so many of your muscles are being engaged and balance is so important. A great deal of focus is required for beginners in order to maintain balance. Once relaxation in the posture is attained, most of your weight will go to your head. The pose should be held for just ten seconds when beginning. Each day you work on the pose, comfortably add five or ten seconds until you can comfortably remain in the pose for up to five minures.

My Salamba Shirshasana

I've got a long way to go before I am able to reach full posture, for now I am working on straightening my neck and back to create a stable foundation.


Benefits of this Asana:
Though this is a hard position to master, once mastered salamba shirshasana can benefit the body, mind and spirit in many ways. Salamba Shirshasana can strengthen the abdominal muscles, legs, spine and arms. All of these muscles are engaged when in the pose. The pose calms the brain and relieves stress. It can be therapeutic for people with asthma, insomnia and sinus problems. Salamba Shirshasana can also relieve symptoms of menopause.


Some relaxing icelandic music may help you to relax while doing yoga.



Bibliography

Copyright 2008 Home Remedies Cures:
http://www.homeremediescures.com/yoga/shirshasana-headstand.html

TheSecretsOfYoga.com - Everything you want to know about yoga!
Copyright 2008, TheSecretsOfYoga.com. All rights reserved
http://www.thesecretsofyoga.com/sittingpositions/Vajrasana-Or-Rock-Pose.html

http://www.youtube.com/watch?v=XHN_f5eBJjA
Yoga Teacher: John Schumacher.