How to do Shirshasana at home in malayalam

Shirshasana
• Shirshasana is a balancing asana.
• Shirsa or sirs means ‘head’ , Shirshasana also known as headstand.
Procedure steps
1. Sit in Vajrasana
2. Kneel down
3. Balancing at hip
4. Extension of legs.
5. Flexion of hips and Balancing at hip level
6. Landing on toe
7. Sit and relax in vajrasana position

1. Sit in Vajrasana
• Relaxation and Normal breathing
• Elbows has to be folded across / Cross the arms at elbow
• Place the folded elbows just above the knees
• Extend the arms at elbow
2. Kneel down
• Interlocks the palms / form a finger lock
• Place the vertex of the head on the mat (floor) as back of the head
(occiput) supported by the palms.
• Extend and the knees backwards
• Lift the legs at hip level by pressing the toe on floor
3. Balancing at hip
• Breath in - Inhale and lift the knees off the floor.
• Lift the legs, flex the knees at hip level
• Balancing at hip level
4. Extension of legs
• Breath out
• Extend the legs slowly at 90 °
• Normal breathing
• Hold for the seconds to minutes
5. Repeat all the steps from top to bottom
Note:
• Safety is the most concern
• Beginners can Use a folded blanket or sticky mat to pad your head and
forearms. ...or even the mattress etc.
• Practice with wall support
• Relax at all the steps of procedure
• Never make an hurry to learn and practice well
• As a beginning practitioner stay for 10 seconds.
Contraindications
• Head ache and migraine
• Spondylitis
• Shoulder pain
• High Blood pressure
• Cardiac problems
• Nervous system related problem
• Ear balancing problems
• Glaucoma
• Kidney diseases
• Pregnancy
• Menstruation
• Other adverse medical conditions
• Make sure the self-fitness, Get medical consultation & advice if
required
Benefits
1. Direct stimulation of the pineal and pituitary glands in the brain …is
essential for proper metabolism
2. A regular practice of shirshasana benefits all the systems in the body
such as, nervous, circulatory, respiratory, digestive, excretory and
endocrine system.
3. Relives tension and stress and promote positive health

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