|Sisshasana, Yoga Makaranda Mysore, 1934|
SIRSHASANA-EKAPADA-VIPARITAKARANI - (Hatha Yoga)
|Preparation, move one hand from supporting the head to laying out flat in frount of you|
1. The first three steps are the same as for the last asana.
2. While exhaling, slowly lower right leg to the ground so that the right foot will rest
on the right palm. The left leg is kept upright. The thigh and calf muscles of both the legs
are kept stretched.
3. Stay in this position for 6 breaths.
4. While inhaling, raise the leg back to the upright position.
5. Repeat with the left leg.
6. The next steps are the same as in step 7 of the previous asana.
1. The first eight steps are the same as for Sirshasana.
2. Exhaling, the legs are spread apart, and the thigh and calf muscles kept stretched,
toes should be pointed.
3. Do six deep breathing.
4. Inhaling, bring the legs together.
The next steps are the same as 11 and 12 given under Sirshasana.
|The hands outstretched variation of sirsasana in 2nd series as preparation for lowering the feet to the hands|
1. The first step is the same as Sirshasana.
2. While exhaling both the legs are lowered to the ground without bending the knees and keeping the thigh and calf muscles stretched.
3. Do six deep breathing.
4. While inhaling raise both the legs together to the upright position.
5. While exhaling bend knees and return to the floor and rest.
6. Exhale, bend knees, so that they approach the throat, lower the hips so that the back rests on the ground and then stretch the legs, so that the whole forms a rolling movement.
7. Take rest at least for a minute.
The thyroid gets special benefits. The waist line is reduced. This tones up the liver. This helps in preventing piles, and helps in curing gastric troubles.
(Note: The above three variations are according to Hatha Yoga).
In the beginning it may be difficult to bring the body to an upright position without bending the knees.
So the knees may be bent and the thighs bent over the body.
The hips are raised from the ground and the back supported by the palms.
The legs are now stretched.
If there is still difficulty, then help of somebody should be taken.
If the body is fat and no help is available, the help of the wall may be sought so that it can support the heels at gradually increasing levels.
This is done by lying on the ground facing the wall perpendicular to it.
After some time the hips can also be raised by having a bedroll near the wall.
When some strength is gained the heels are removed from the wall and the legs brought upright.
(As breathing exercises are done in these positions the abdominal muscles get toned up and the stomach becomes more and more pliable and soft.
The chin should be locked in the neck pit. This ensures that the head is placed symmetrical with the body so that the neck muscles may not be strained. The neck pit is the depression in front of the thyroid between the collar bones. Note: The chin lock will not be possible in the beginning stages, but it should be kept in mind that the head is kept symmetrical with the body and the neck muscles are not strained.
The full chin lock will become possible when the body is fully upright and the palms have reached a position in the back as low as possible.
Slowly inhale and exhale with even, long breaths through both nostrils, with rubbing sensation in the throat, not more than six times at the beginning. There should be no retention of breath. The number of inhalations and exhalations may be slowly increased at the rate of two each week.
The final duration of this asana can be 5 to 10 minutes when it is done by itself. If on the other hand other asanas are also being done the duration may be suitably reduced.
More on Krishnamacharya's headstands here
Some more sirsasana variations from Krishnamacharya from 1938 (Mysore).