The King of Asanas

Salamba Sirsasana (supported headstand) is known as the King of Asanas and according to BKS Iyengar in his book Light on Yoga, "Regular and precise practice of Sirsasana develops the body, disciplines the mind and widens the horizons of the spirit.  One becomes balanced and self-reliant in pain and pleasure, loss and gain, shame and fame, defeat and victory in the practice of this asana".


So I decided to (gently) introduce Sirsasana to my 7:30am class this morning.  And I brought along with me a 3-legged friend, which caused many a curious stare and giggle.

The Headstand Yoke

I started out with Surya Namaskar, then sprinkled vinyasa into the classical Sun Salutes mix with added asanas like Virabhadrasana 2 and 3, Ardha Chandrasana and mini push-ups to fire up the body and wake up the sense of balance.


We then flowed into a minute's Dolphin Pose with Kapalbathi pranayama for some serious core work, and that got us into some serious sweat action.


And then, lining up the Headstand Yoke against the wall, I guided each practitioner step-by-step into Ardha Sirsasana (Half Headstand).  This is how you should be set-up if you're using the Headstand Yoke :

1. Fingers interlocked but palms remain broad.  Elbows are shoulder-width apart. Back of palms and outer wrists stand vertically and forearms press down onto the mat firmly.
2. Arms are outside of the shoulder bars with elbows set at shoulder width.
3. Place crown of the head onto the mat, in front of the hands, and thumbs should touch the back of the skull (or occiput).  Keep the back of the neck long.
4. Shoulder bars can be adjusted in height, but they should be adjusted so that your trapezius muscles next to your neck are resting on the bars.
5. Once your base is set up, engage your core and walk the feet in until the spine is vertical (or close to vertical, depending on the flexibility of your hamstrings).
6. Stay for 9 deep breaths, savouring this half inversion, then exit from the pose and rest in Balasana (Child's Pose) for 5-9 deep breaths.
7. Do not practise Sirsasana if you have glaucoma, neck or shoulder injuries, cervical spondylosis or high blood pressure, are menstruating, pregnant or recovering from surgery.

The Headstand Yoke is based on a form of support developed by BKS Iyengar, to assist and align yoga practitioners in the practice of Salamba Sirsasana.  This apparatus helps to align and lift the shoulders, and to avoid the common scrunching of the neck in the Headstand.  I find the shoulder bars a comforting reminder to indicate when the shoulders are dropping thus creating more weight onto the neck.


As confidence is gained and if no pain in the neck is experienced, slowly wean yourself away from the wall, and practise the asana freely.

Salamba Sirsasana