"Shirsha" means head and "Asana" means posture. Sirsasana common name in English is headstand. Sirsasana is the king of asana; it supplies nutrient-rich pure blood to the brain, which connects to our whole body and acts as a regulator. Thus, Sirsasana kindle and regulates entire body function by increasing blood supply to scalp and brain.

Headstand stimulates the nervous system, boost mental alertness and clarity. It is a centering, calming and soothing posture. People suffering from sleep problems, memory loss and low vitality can recover by the regular practice of this asana.

Sirsasana stimulates pineal and pituitary glands, and help normalizes its function; thus entire nervous system starts recovering.

How do you do Sirsasana?

• Fold a blanket (for cushioning effect), spread it on the floor and kneels down near it.
• Rest the forearms on the center of the blanket. The distance between the elbows placed on the floor should not be more than the shoulder width.
• Interlock the finger firmly so as the palms form a cup, and rest the sides of the palms on the blanket.
• Rest the crown (neither forehead nor the back) of the head on the blanket so as the back of the head touches the cupped palms and elbows. After securing the head in-position, raise the knees from the floor.
• Exhales gently, kick toes against the floor; lift inch by inch (this avoids flushing of blood) the legs from the ground with bended knees. Lift both feet simultaneously, once you attain balance straighten your knees and keep the whole body perpendicular to the floor.
• The whole body weight should be on the head alone not on the forearms or hands. They are only to support and prevent any loss of balance.
• The back of the head, trunk, thigh back and heels should be in line perpendicular to the floor (not inclined to one side). The throat, chin and breastbone should be in one line; otherwise, the head will tilt to one side or move forward.
• Stay in this final position with natural breathing without staining yourself for one to five minutes in the beginning and can expend up to 10 to 15 minutes. Exhale, flex the knees and slide down to the floor in the reverse order, until the toes touch the ground. Slowly raise your head from the blanket.

Sirsasana for beginners

A beginner must do this pose with the assistance of a friend or do the asana against a wall.

While practicing against a wall, the distance between it and the head should not be more than 2 or 3 inches. Otherwise, the spine will curve and stomach protrude thus strains your entire body. Remaining step are the same as the actual Sirsasana at the center of the floor. This wall-supported Sirsasana helps support the hips against the sides of the wall. Additionally, you can touch the heels to either side of the walls. The movements of coming down and going up should do with an exhalation.

Gradually leave the support of the wall and learn to master the balance.

Caution

The beginners should not practice without guidelines of a yoga master. At least, you should have your friend or family member with you helping at each stage of this yoga. This helps you from fall down and hurting yourself (even leads to spinal fracture), thus be extra careful.

Additionally, for ease, you can do this yoga in the corner of the wall (joint of the two sides of the wall) to prevent a fall down as well as help you from straining. One should master for a correct Sirsasana posture; a faulty posture will lead to pain in the head, neck and back. While holding the headstand the eyes should never become bloodshot. If it happens, this indicates the pose is faulty.

If you are high or low blood pressure, then it is not advisable to start with, Sirsasana or Sarvangasana instead start with Halasana.

Sirsasana should always follow by Sarvangasana. It has observed that those who do Sirsasana alone without doing Sarvangasana are apt to lose their temper and become irritated easily. The practice of Sarvangasana after Sirsasana helps check these effects.

Sirsasana is the father, and Sarvangasana is the mother of all asana'. Both parents are important for cardinal peace and harmony in a home, so it is advisable to practice both these asana to keep the body health and mind peaceful.

Benefits of head stand

• Rejuvenates nervous system and brain, thus helps diabetics to stop nerve damage.
• Improve lung’s capacity by loading blood with enough oxygen as well as heal cough, cold, sinusitis, and asthma.
• Aids proper blood circulation and removes fluid buildup in the foot, thus limits foot conditions.
• Kindle digestion and normalize metabolism, thus helps maintain the blood-glucose level. Psychological problems such as stress, depression and anxiety are more common among diabetes, which has relieved by handstand.
• It normalizes the functions of kidney, liver, intestine, stomach and reproductive organ.
• Finally, it provides a glow to your face and makes you more attractive.

Regular and precise practice of Sirsasana develops the body, disciplines the mind, and widens their spirit. Make you balanced and self-reliant in pain & pleasure, loss & gain, shame & fame, and defeat & victory.

"Sarva" means whole, "Anga" means body parts, and "Asana" means posture that is a complete body posture. Sarvangasana is nicknamed as queen of all the asana, commonly known in English as Shoulder stand.

Sarvangasana gently massages the thyroid and parathyroid glands (found in the neck region) by its firm chin-lock. This gentler massage increases the fresh blood circulation to these glands, thus this gland gets stimulated and starts working to its full efficacy. Thyroid and parathyroid glands are responsible for protein, fat, carbohydrate metabolism and vitamin metabolism. This in-turn is affecting, how the human cells can use energetic compounds. The thyroid also regulates other glands that produce other important hormones. This is a mysterious yoga, which gives wonderful benefits.

How do you do Sarvangasana?

• Spread a thick blanket on the floor; lie flat on the back keeping the legs stretched out, tightened at the knees. Place the hands close to the body palms downwards. Take a few deep breaths.
• Exhale, bend the knees and lift the legs towards the stomach until the thighs press it. Take two breaths.
• Lift the hips from the floor with an exhalation, place the hands on the hip or back, and support it by bending the arms at the elbows. Take two breaths.
• Exhale; lift up the trunk perpendicularly by the support of the hands until the chest touches the chin.
• Only back of the head, neck, shoulders and arms up to the elbows should rest on the floor. Place the hands in the middle of the spine. Take two breaths.
• Exhale, stretch, and straighten the legs with the toes pointing up.
• You can stay in this position for five minutes with normal breathing.
• Exhale, gradually release the hands and slide down, lie flat and relax.
• If you cannot do this asana without a support, then use a stool and do the pose.
• You are really standing on your shoulders with the elbow support. Concentrate on your Thyroid gland, which lies on the front lower part of the neck.

Caution

Women should not do any inverted poses during menstruation as it reverses the blood flow. People suffering from blood pressure, glaucoma, hernias, cardiovascular disease, cervical spondylitis, thrombosis, arteriosclerosis, and kidney problems should not practice headstand. Those suffering from neck injuries should perform this exercise after consulting and under supervision of a yoga teacher.

If you are having high or low blood pressure, then it is not advisable to start with, Sirsasana or Sarvangasana, instead start with Halasana. People with hypertension should not attempt Sarvangasana unless they do Halasana first and can stay in it for not less than 3 minutes.

Benefits of Sarvangasana

This yoga works from head to toe and benefits all parts of the body. It energizes, stretches ligaments, muscles in the cervical region, stimulates circulation, rejuvenates your back, stimulates the abdominal organs, relieves constipation and refreshes the mind.

• Thinking power increases and thoughts become clearer. It is best for those whose brain tired quickly.
• It provides required blood supply to the pituitary and pineal glands in the brain. Proper functioning of these two glands is necessary for growth, health and vitality.
• Makes you calm, nourishes the nervous system and alleviates insomnia. It helps people suffering from loss of sleep, memory and vitality.
• The lungs gain the power to withstand any climate and standup to any work. It relieves colds, coughs, tonsillitis, halitosis (foul breath) and palpitations.
• Beneficial to the sex glands of both sexes, women with misplacement of the uterus, men with prostate problems, and slow down age degeneration.
• In the inverted position, the internal organs are experiencing the reversal of the gravity. This pose relaxes and nourishes the organs by the improving blood circulation.
• Shoulder stand relieves gastro-intestinal disorders, dyspepsia, constipation, displaced uterus, hernia and varicose veins.
• It improves blood circulation to the face (softening wrinkles), scalp (nourish root hairs, prevent hair loss & graying), spine, brain (improved mental vigor, eases tension, and relieve stress), and pelvic area (useful for menstrual cramps, hemorrhoids and urinary disorders).
• Effective for asthmatic patients; this pose puts pressure on the sternum against the chin, which inhibits breathing from the top of the lungs (helps attain proper breathing).
• This asana provides fresh blood supply and massage the thyroid and parathyroid glands by gentle compression. Thyroid glands are responsible for metabolism, so Sarvangasana regulates body weight by normalizing both over weight and underweight conditions.
• This asana strengthens bones, because of the parathyroid gland gets fresh circulation, which is responsible for calcium and phosphorus metabolism. It strengthens your spine, neck and shoulders.
• This reduces the incidence of hot flashes and night sweats.
• It tones the thymus gland responsible for immunity and thus there is a boost in your immunity.
• Sarvangasana is considering as the queen (or mother) of asana; mother always try harmonizing and bring happiness to the home. Similarly, this asana harmonizes and provides happiness to the human system.
• It allows healthy blood circulation to the neck and chest areas. Thus, persons suffering from breathlessness, palpitation, asthma, bronchitis and throat ailments get relief.
• The chin-lock regulates the blood supply to the head; the nerves are soothed and headaches (even chronic ones disappear).
• Due to the soothing effect on the nerves, sufferers of hypertension, irritation, shortness of temper, nervous breakdown and insomnia are relieved.
• The change in bodily gravity helps the abdominal organs; the bowels moves freely and constipation vanishes. Thus, the system is free from toxins and feels full of energy.
• This asana helps relieve urinary disorders, uterine displacement, menstrual trouble, piles and hernia.
• It also helps to relieve epilepsy, low vitality and anemia.
• Regular practice of this asana brings you new vigor and strength, happy and confident, peace and joy.
• After a long illness, practicing this asana regularly twice a day brings back lost vitality.
• This asana activates the abdominal organs and relieves people suffering from the stomach, intestinal ulcers, severe pains in the abdomen and colitis.

Ardha Matsyendrasana is a Sanskrit word; “ardha” means half, “matsya” means fish, “indra” means ruler (king), and “asana” means pose.

This is a most difficult asana requiring a flexible body similar to rubber. Twisting yoga poses can cleanse and rejuvenate the body. The abdominal organs receive a deep internal message, helping to squeeze out toxins, stimulate digestion, and supply organs with fresh circulation on release. This asana can regulate adrenaline and bile secretion. This yoga is useful for the yogic management of diabetes, hypertension, sinusitis, hay fever, bronchitis, constipation, menstrual disorders, and urinary tract disorders.

Ardha Matsyendrasana can massage the pancreas, kidneys, stomach, small intestines, liver, and gallbladder. The region matches to Manipura Chakra, therefore, stimulating and unblocking this region can improve the vitality and health of the whole body.

How do you do Ardha Matsyendrasana?

• Sit on the floor, with the legs stretched straight in front.
• Bend the right knee, slightly raise the seat place the right foot under the right-side buttocks and sit on the right foot. The foot should be horizontal to the floor and use it as the seat, the outer side of the ankle and the little toe rest over the ground. Otherwise, it is impossible to sit on it. Balance securely in this position.
• Bend the left knee, lift the left leg from the floor, and place it by the outer side of the right thigh (outer side of the left ankle [joint connecting the foot with the leg] should touch the outer side of the right thigh on the floor). Keep the left shin (leg below the knee) perpendicular with the floor and balance yourself in this position.
• Turn the torso to the left until the right armpit touches the outer side of the left thigh. Place the armpit over the left knee.
• Exhale, stretch the right arm from the shoulder and bend it around the left knee. The right arm should hold the left knee firmly without any space between the right armpit and the left knee. To do this, exhale and push the trunk forward. Stay in this position and take two breaths.
• With deep exhale swing back the left arm from the shoulder, twist the left elbow, bring the left hand behind the waist and either clasp it with the right hand or vice versa. At the beginning, you will be able to catch a finger or two. With regular practice, it becomes possible to catch the palms and then the wrists behind the back.
• Turn the neck to the right and gaze the right shoulder or towards left and gaze to the center of the eyebrows. A greater spinal twist is possible, if the neck is turning to the right instead of left.
• The diaphragm is squeezing by the spinal twist; breathing becomes shorter and faster. No panic, on regular practice it becomes possible to hold for half a minute to a minute with normal breathing.
• Release the hands, take the left foot from the floor, and straighten the left and then the right leg.
• Repeat the pose on the other side and hold it for the same length of time. Here, fold the left leg and sit over the left foot. Move the right leg over the left and rest the right foot on the floor so that the right ankle outside touches the left thigh outside on the floor. Twist the trunk towards the right, put the left armpit over the right knee and turn the left arm around the right knee. Bend the left elbow and bring the left hand behind the waist. Stay in this pose and take two breaths. Exhale and swing the right arm back from the shoulder turn the right elbow and hold the hands behind the wrist back. Then release and relax.

In the beginning, it may be difficult to twist either arm around the opposite knee. In that situation, try holding the opposite foot, keeping the arm straight at the elbow. It also needs regular practice to hold the hands behind the back. Gradually arms backward stretch will improve and able to hold the fingers, next palms, then wrist, once mastered even the forearms above the wrists.

Benefits of Half-Spinal Twist Pose

• Cleanses the internal organs, improves digestion and elimination of wastes.
• Releases excess heat and toxins from organs and tissues.
• This asana exercises the vertebrae and keeps them flexible. This asana provides relief from splitting backaches, lumbago and pains in the hips. Sprains in the shoulder and frees the shoulder movements. It strengthens the spinal nerves.
• It helps the liver, spleen, bladder, pancreas, intestines and other abdominal organs. This asana is helpful in treating of obesity, dyspepsia, asthma and diabetes.
• This asana has a great effect over the pancreas and other glands, such as adrenal, thyroid and sex glands. It fully activates the muscle and organs in the abdominal region. This energizes and strengthens the pancreas; therefore, pancreas functioning improves, best suitable for diabetes.
• This asana heals disorder of kidneys, spleen, liver, stomach, intestine, bladder and pelvic region.
• The prostate and bladder will not enlarge, if one practices it regularly.

Paschimottanasana is a Sanskrit words "paschima" means west (or back of the body), "uttana" means intense stretch, and "asana" means posture. This yoga pose is good for those suffering from diabetes, hyperacidity, and migraine. This yoga can stimulate the internal organs like liver, pancreas, and kidney.

How do you do Paschimottanasana?

• Sit on the floor; stretch the legs straight in front. Place the palms by the side of the hips on the floor. Take a few deep breaths.
• Exhale, stretch the hands and hold the toes with the fingers. Hold the big toe by the right thumb and the index by the respective hands. Try keeping the knees on the floor by preventing it rising from the ground. In the initial stages, the knees will lift off from the floor. Practice this stage for few days, once attain perfection try the next step.
• Learn to bend the back right from the pelvic region and extend the arms from the shoulders. Take a few deep breaths.
• Exhale, bend and widen the elbows. Pull the trunk forward and place the forehead on the knees. Gradually try resting the elbows on the floor, gently stretch the neck and trunk until the nose then lips touch the knees.
• When this becomes easy, take further effort to hold the sole and rest the chin on the knees.
• Try stay in this position for one to five minutes breathing evenly.
• Inhale, raise the head from the knees and relax.

Caution

People with slipped disc problems and sciatic problems should not practice Paschimottanasana.

Benefits of Paschimottanasana

• Paschimottanasana is highly beneficial in cases of hypertension, diabetes, sinusitis and asthma.
• Paschimottanasana stretches the entire back muscles of the body from the neck to feet. While stretching the back muscles, the internal organs in the abdominal region are massaged well. Eliminates general lethargy and weakness, and makes the body strong, flexible and sturdy.
• It improves digestion, cure’s constipation, increase appetite, and relieve gastrointestinal diseases. This pose relieves headaches owing to digestive problems.
• Paschimottanasana removes fatty deposits on the back and around the hips, cures sciatic neuralgia, turns fat people into slim, and hemorrhoids.
• Due to the intense stretching in the pelvic area, more oxygen enriched blood supply results in more nutrition to these regions. This pose stimulates the kidneys, liver and uterus. This yoga is good for menstrual disorders, provides relief from pain & all the men’s diseases.
• It increases vitality, cure impotence, ability to control the sexual activity and eliminates the nocturnal emissions in men. Thus, Paschimottanasana is nick named as Brahmacharyasana. In Sanskrit, Brahmacharya (celibacy) means the ability to control own sexual desires and urges.
• This pose activates nervous system by stimulating Solar Plexus, known as Manipura Chakra.
• Paschimottanasana relaxes the body and the mind. It improves mind focus, calm mind, relieves stress and tension.
• It stimulates kundalini power and achieves energy balance.